Date: 2024-08-30
AO: sparta
Q: Pop Fly
PAX: NOAA, Peanuts, Atlas, Monk, Ashe, Megatron, K-Pop, Hoolihan, Crop Duster FNGs: None
COUNT: 10
WARMUP: The field was closed – so we circled up in the parking lot. Q informed the group that after visiting the Patriot last week, he realized that the West Side has gone soft on Burpees. The IPC is all about burpees and pain. So today’s workout was a mashup of prior IPCs.
THE THANG:
Part 1:
a) Broad Jump 10 yards / 10 Burpees + 10 Bonnie Blairs (2=1) + 10 BBS b) Broad Jump 10 yards / 10 Burpees + 10 Bonnie Blairs (2=1) + 10 BBS c) Broad Jump 10 yards / 10 Burpees + 10 Bonnie Blairs (2=1) + 10 BBS d) Bear Crawl back 30 yards to start line
Part 2:
50 Air Squats (with coupon)
40 Big Boy Sit Ups
30 Merkins
20 Bonnie Blairs (hard way)
10 Burpees
Run 400 Meters
Part 3:
Bear Crawl 20 Yards – 10 burpees.
Crawl Bear back 20 yards – 10 burpees.
Bear Crawl 20 Yards – 10 burpees.
Crawl Bear back 20 yards – 10 burpees.
Part 4:
Rifle Carry Block 50 Yards
Rifle Carry Block 50 Yards back to Start
Rifle Carry Block 25 Yards
25 OH Press
Rifle Carry Block 25 Yards back to Start
Repeat Once
MARY: You don’t do Mary on IPC days
ANNOUNCEMENTS: 9/11 (3 people going) + Forthcoming IPCs on Friday at Sparta
COT: IPC is about shared suffering across the entirety of the F3 Nation. We, as fathers and husbands, constantly share in the suffering of our loved ones and that we need to remember to support and love.
Tags: sparta, NOAA, Peanuts, Atlas, Monk, Ashe, Megatron, K-Pop, Hoolihan, Crop Duster
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