delphi IPC Prep – The Brenton Sandwich (modified)

Date: 2025-08-26
AO: delphi
Q: Pop Fly
PAX: Rambler, Nano, Norm, Rocket, Toolbox, Crop Duster, Monte Karlo, NOAA, Fester, FEMA, Obadiah, Peanuts, Part-Time FNGs: None
COUNT: 14
WARMUP: Yes. the Q thought it best to introduce/ remind the PAX what the Iron Pax Challenge involved and why we did it. The best way is through demonstration and acclimation

THE THANG: IPC Prep – the Brenton Sandwich (modified)
Part 1 (The bread): Bear crawl 30 yards, broad jump back with 3x burpees every 3rd broad jump. (2x)

Part 2 (The meat): Rounds of 15, 10, 5 reps
– Burpee with a block jump (step) over
– Thrusters (with coupon)
– Bonnie Blairs (hard way)
– Hand Release Merkins
– Big Boi sit-ups with coupon press

– Run 200 yds with coupon

Repeat above with 10 reps and then with 5 reps

Part 3 (The bread): Repeat Part 1

MARY: Various stretches

ANNOUNCEMENTS:
– 9/11 Stair Climb
– Thursdays will be IPC day on the Westside at olympus. If you have the Q that day, the expectation is that you lead the IPC for the week. The exception is 9/12 (Friday), we will run the IPC at sparta

COT: The IPC is about shared suffering. We do these things, these hard things, because it strengthens the bond we have within F3. No different from the 2ndf and the 3rdf events – the fitness aspect of F3 brings us together. We find connections in the gloom. We don’t have to complete the IPC event. The Q freely admitted to modifying as necessary (a lot) – but shows up because the group is going through the pain together – and that’s what we do – we show up

Tags: delphi, Rambler, Nano, Norm, Rocket, Toolbox, Crop Duster, Monte Karlo, NOAA, Fester, FEMA, Obadiah, Peanuts, Part-Time