• When: 2022-04-26
  • QIC: McLovin
  • The PAX: Billy Bob, Fountainhead, McNugget, Collar, Misfire, Wally, Boo Boo, Zima, Zuba, Bindi, Focker, Ratatouille, Stretch, Ratatouille, McLovin


IPC Remix at Hammer

14 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick.  Once the proverbial whistle blew at 5:30 AM, the PAX got better as all embarked upon 45 minutes of suck that was designed to keep the PAX moving and help all #GetBetter with the sharpening of some iron.

Conditions – 55 degrees and partly cloudy (Perfect Burpee Weather)

Disclaimer

The Thang:

 

Mosey around baseball diamond

 

27 Hand Release Merkins in silence (OYO) to honor Office Andrew Barr of the Cayce Police Department

 

COP

 

SSH x 20 (IC)

Imperial Walker x 15 (IC)

Monkey Humpers x 12 (IC)

Slow Fast Merkins x 10 (IC)

Burpees x 5 (OYO)

 

Quick Mosey to grab blocks and then assemble near wall

 

Murder Bunnies x 5 (OYO)

Curls w/blocks x 5 (IC)

Murder Bunnies x 5 (OYO)

Goblet Squats w/blocks x 5 (IC)

Murder Bunnies x 5 (OYO)

Curls w/blocks x 5 (IC)

Murder Bunnies x 5 (OYO)

Overhead Press w/blocks x 5 (IC)

Murder Bunnies x 5 (OYO)

 

Turn around and face the opposite direction

 

Murder Bunnies x 5 (OYO)

Ukrainian Twists on block x 10 (IC)

Murder Bunnies x 5 (OYO)

BBSU w/feet in blocks x 10 (OYO)

Murder Bunnies x 5 (OYO)

Ukrainian Twists on block x 10 (IC)

Murder Bunnies x 5 (OYO)

BBSU w/feet in blocks x 10 (OYO)

Murder Bunnies x 5 (OYO)

 

Carrying blocks to upper field and assemble near cones for derivative of IPC Challenge Crazy 88s workout called known as Roaring 20s

 

Burpees x 5/Mosey 20 yards/Burpees x 5/Mosey 20 yds/Burpees x 5/Mosey 20 yards/Burpees x 5/Mosey 20 yards

 

Squirls w/block x 5/Cusak w/block 20 yards/ Squirls w/block x 5/Cusak w/block 20 yards/ Squirls w/block x 5/Cusak w/block 20 yards/ Squirls w/block x 5/Cusak w/block 20 yards

 

Overhead Press w/block x5/Farmers Carry block 20 yards/Overhead Press w/block x5/Farmers Carry block 20 yards/Overhead Press w/block x5/Farmers Carry block 20 yards/Overhead Press w/block x5/Farmers Carry block 20 yards

 

X-Factor x 5/Bear Crawl 20 yards/X-Factor x 5/Bear Crawl 20 yards/X-Factor x 5/Bear Crawl 20 yards/X-Factor x 5/Bear Crawl 20 yards

 

Between each circuit various ab exercises while waiting on the six

 

Put up blocks

 

Mosey to wall

 

Peoples Chair for 30 seconds

Perfect Merkins x 5 (OYO)

Rinse/Repeat x 4

 

 

COT/BOM – McLovin

 

Moleskin:

 

  • Honored to have Q at #Hammer this AM. The Roaring 20s was a #Crowdpleaser. 
  • #LarryBirds were not in short supply this morning as Boo Boo, Billy Bob and Collar did their thing.
  • Those Hammer blocks leave mark on your body and mind.

 

Aye!

 

McLovin

 

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