Every Second Counts: IPC 2024 Week 1 (World’s Toughest 11’s) + North Park Loop Laps
AO: Norseman
When: 2024-09-12
QIC: Knight Rider
PAX (8): Cam's, DeLorean, DirtyMO, Ha-ha, muTTon, Slick, TP
Preamble:
YHC arrived early at the AO to set up cones, lighting, tunes, boards of pain, drop off a few spare cinders / sandbags and cover a potentially painful ant pile. YHC decided for forgo the use of a perfectly good turf football field for the damp and grassy circle (sometimes deemed the Thunderdome) by the north-most softball fields. The previous day's pre-blast announced the change in flag location and HCs were actually submitted this week. 30 yards were marked out via cones for the PAX. At least 1 pre-runner and 1 pre-rucker arrived pre 0500 and as the other PAX started rolling in everyone spread out to picked their coupon + spot on the starting line. It was time for IPC 2024 Week 1 at The Norseman. 0530 was called with a quick intro and disclaimer. No mosey, but a quick Warm Up. BD instructions were given, questions answered, demos provided and details given on what the PAX should do after finishing the IPC BD to make the full use of the 45 minutes. Timers + EMOM started, music started...burpees, thrusters, 11s and a lot of traversing commenced.Warm-O-Rama:
A quick Warm-O-Rama with a fast cadence was conducted prior to the BD instructions:- SSHs - 10
- Weed Pickers - 10
- Hillbillies - 10
- Arm / Shoulder Circles - OYO
The Thang:
The Thang #1: IPC Week 1 (World's Toughest 11s)- 11s of Thrusters and Hand-Release Merkins with Varying Methods of 30 Yard back/forth Traverse
- Buy-in of 3 Burpees to START, then begin the 11s
- Perform 3 Burpees every time the EMOM timer (whistle) goes off EVERY 4 MINUTES
- Methods of 30 Yard out / back traverse: (1) Bear Crawl, (2) Walking Lunge, (3) Burpee Broad Jump, (4) Run, (5) Murder Bunny/Reverse Murder Bunny...then repeat
| Starting End Exercises | 30 Yard Traverse | Back End Exercises | 30 Yard Traverse Back |
| 10 Thrusters | Bear Crawl | 1 Hand-Release Merkin | Bear Crawl |
| 9 Thrusters | Lunge | 2 Hand-Release Merkins | Lunge |
| 8 Thrusters | Burpee Broad Jump | 3 Hand-Release Merkins | Burpee Broad Jump |
| 7 Thrusters | Run | 4 Hand-Release Merkins | Run |
| 6 Thrusters | Murder Bunny | 5 Hand-Release Merkins | Reverse Murder Bunny |
| 5 Thrusters | Bear Crawl | 6 Hand-Release Merkins | Bear Crawl |
| 4 Thrusters | Lunge | 7 Hand-Release Merkins | Lunge |
| 3 Thrusters | Burpee Broad Jump | 8 Hand-Release Merkins | Burpee Broad Jump |
| 2 Thrusters | Run | 9 Hand-Release Merkins | Run |
| 1 Thruster | Murder Bunny | 10 Hand-Release Merkins | Reverse Murder Bunny |
- With the balance of time after the IPC Week 0 BD, take your coupon down to the parking lot and perform 5 thrusters (first round only)
- Run toward the North Park Loop, take the right path at the fork
- Stop at the first large lit up cone and perform 10 LBCs, then run to the next large lit up cone
- Stop at the second large lit up cone and perform 10 Mountain climbers, then run back to the first first cone
- Continue those laps around the loop until time is called.
COT:
Announcements:- Monday was Ha-Ha's 8 Year Anniversary in F3 (started at Hoppylike one day a week...now look at him...6 days a week...week in and week out..RESPECT - RESPECT)
- Friday is YHC's 2 Year Anniversary in F3 - The 6th Man at COT this morning
- Prayers for peace and wisdom to be better Fathers, Husbands, Sons, Brothers, Friends and Men
- Prayers for those that lost their lives, sacrificed, served, suffered, or lost a loved one/friend on 9/11/01. May we never forget !!
- Prayers for those affected by Hurricane Francine in Louisiana and surrounding areas