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.