Category: Uncategorized

DATE: 2022-09-18
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Ice Tea
FNGs: None
COUNT: 2
6.2 miles chasing elevation in Falls Church

DATE: 2022-09-15
AO: Olympus
Q: Obadiah
PAX: Popeyes, Glee, Zeus, Wham-O, Traveler, Rambler, Peanuts, Hightower, Ashe FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, cherry pickers
THE THANG:
IPC Week 2: this workout was deemed most likely to suffer a shoulder injury.

We bypassed the star formation and went straight to the 5 manmakers, and 25 yd rifle carry and back and forth with the workouts: 10 we’re not worthy’s
15 goblet squats
20 overhead press
25 kettlebell
30 curls

Most of the PAx got above, at or near 500 during the 45 minute sesh.

MARY:
ANNOUNCEMENTS: dads camp and let’s never do that again.
COT: you’re awesome.

DATE: 2022-09-16
AO: Patriot
Q: CableGuy
PAX: Maguire, Lazlo, My Space, bogey, XL, Maj. Payne, citrus, 2 percent, Kodiak, sticks, Jag, Popup, Yardbird, Flipper, Old Bay, Ice Tea, Brown Bag, Booking, Elvis FNGs: Attache
COUNT: 21
WARMUP: SSH, Arm Circles, Imperial Walker, Cherry Pickers, WM Hayes, Down Dog THE THANG:
Pax started with a coupon at point 1, facing point 2 at 25 yards away. Here’s one round – total rep count 125. This was an amrap 45 minutes: 5 man makers/rifle carry out
10 we’re not worthies/farmers carry back
5 man makers/rifle carry out
15 goblet squats/farmers carry back
5 man makers/rifle carry out
20 triceps extensions/farmers carry back
5 man makers/rifle carry out
25 kettle bell swings/farmers carry back
5 man makers/rifle carry out
30 curls – round complete
MARY: none
ANNOUNCEMENTS: The Grunt in November; upcoming Grow Ruck event
COT: For those of you three IPC’s deep, great job streaking. For you first timers, great job coming out, knowing what awaits you. Strength of this group is remarkable for motivation and accountability.

DATE: 2022-09-16
AO: Aerie
Q: Rocketman
PAX: Stewie, Passport, Brass Monkey, Yellow Jacket, Greg Lazor FNGs: None
COUNT: 6
WARMUP/CoP

SSH, Michael Phelps, No Moneys

THE THANG

Belle Ringer
Format: AMRAP for 45 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 1 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers/Blockees in middle. Rifle carry to cone 2 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 4 and perform 25 KB Swings. Farmer carry back to center.
5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

Scoring: Total reps for 45 minutes of the exercises
Each complete trip is 125 reps

Modifications
By Reps:
Adjust reps of any or all exercises (example: do all exercises just 5, 10, 15, 20, 25 instead with 5 ManMakers in middle) One complete= 95

By Exercise substitution:
Burpees instead of ManMakers (no coupon)
Farmers carry instead of Rifle Carry
Biceps curls instead of “We’re not Worthy”
Merkins instead of KB Swings
Any other substitution you come up with

By Speed: TAKE YOUR TIME AND FOCUS ON FORM — You should be doing this anyway!

Result: 375 unmodified reps!

ANNOUNCEMENTS

**October**: Beer Run/Ruck, looking at the week of the 10th

WORDS OF WISDOM

Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Phil 2:3-4

DATE: 2022-09-16
AO: Sparta
Q: Peanuts
PAX: Obadiah, Zeus, Rambler
FNGs: None
COUNT: 4
WARMUP: SSH, WMH, MP, IW, DD, CK
THE THANG: Q chose method of travel from end zone to end zone stopping every 20 yards for an a la carte beatdown by one of the PAX – reps matched the yard line (20, 40, 40, 20, 100). Turned around, did it all again. Grabbed coupons and did it again 10 yards at a time to the 40 and raced back to end zone for Professor Copperfield’s Miracle Legumes that the Q left behind. MARY: no
ANNOUNCEMENTS: have you heard Rambler’s camping story?
COT: Given all the complaining from the Pax let them choose and they punished us more than I would have. Just goes to show even when we are worn out we are gonna try to push one another to do a little bit more. That’s the fun thing about IPC – even though it is a you v. you event, I still hear everyone out there encouraging one another.