• When: 
  • QIC: 
  • The PAX: 


So Glad there is an IPC 5

AO: Hammer
Q: CESS
PAX: CESS, Billy Bob, McNugget, BooBoo, Bindi, Stretch, Darlene, Zuba
FNGs: None
COUNT: 8

WARMUP:
None.

THE THANG:
Week 5 of the 5th Anniversary of IPC!

a 5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.

Round 1

10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny

Round 2

20 Thrusters
20 yard Murder Bunny
20 Thrusters
20 yard Reverse Murder Bunny

Round 3

30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny

Round 4

40 Jungle Boi Squats (2 Spoonz Style)
20 yard Murder Bunny
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Reverse Murder Bunny

Round 5

50 Merkins
10 yard Murder Bunny
50 Merkins
10 yard Reverse Murder Bunny

MARY:
10 of each exercise
Flutter Kicks IC
Big Boys OYO
V-ups OYO
Box Cutters IC
Freedom Twists IC
1 minute Plank to finish

ANNOUNCEMENTS:
– 10-8-22 is the 10th Anniversary at Brickpile (Dreher HS). 0400, 0500, 0600 ruck options. 0700 – 0800 will be a bootcamp. 0630 a run option. if you want more than the hour bootcamp there will be PAX there to get in extra work.
– 10-15-22 Bullseye Half Marathon. See Biggie Smalls.
– 12-17-22 Cold Brew Half Marathon. see Bundy.

COT:
Prayers for Nadine, George, Pele (10 merkins), Mud Dawg’s Dad, Churchkey’s Mom.

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