IPC Week 3

DATE: 2021-09-24
AO: Patriot
Q: Fish Fry
PAX: Brown Bag, Old Bay, Flipper, CableGuy, citrus, Poe, Maguire, Booking, 2 percent, sticks, 3 mile, Lucius, Maj. Payne, Lazlo, Kodiak, My Space, Big Short, Jag, Riot FNGs: Attache’ and FNG Ice Tea
COUNT: 22
WARMUP: Imperial Walkers, Michael Phelps, Copper Kettle Squats, SSH interspersed with demos of the moves THE THANG: Iron Pax week 3the EMOM”.

50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. MARY: Nope
ANNOUNCEMENTS: None
COT: In Ecclesiastes 4:12, the Bible tells us that “though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” The cord symbolizes working together. Whether it be picking up the six, encouraging the person beside you, or providing supportive friendship, this should be a principle that epitomizes how we find strength.

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