IPC Week 4
AO: hammer Q: IronPAX PAX: Wally, Ratatouille, Bindi, Felix, Carpet Bagger FNGs: None COUNT: 5 Week 4 IPC. Above post has the details. Announcements: Sprintvergence on Thursday!
Bindi
IPCWeek2
AO: hammer Q: IronPAX PAX: Bindi, Big Worm, Ratatouille, Wally, Zuba, Felix, Carpet Bagger FNGs: None COUNT: 7 45min AMRAP 400-meter track with 100-meter increments clearly visible The Thang The workout begins when the timer starts 400-meter lap 5 BDE burpees 400-meter lap 5 BDE merkins (AKA – hand-release prisoner merkins) Hand release merkin to …
DwanStrike Rockin Out
AO: dawnstrike Q: Fallout (1st F) PAX: Bindi, BunkBed, Snowflake, Oscar, Fallout (1st F), Love Bug, Lobstah, Quaker, Tommy Boy FNGs: None COUNT: 9 WARMUP: SSH, IC, 30 Imp Walkers, IC, 25 Burpees, 20 Squats, 15 Oil derricks, 10 THE THANG: Mosey to Adger 25 merkins, 25 squats Mosey to Deveraux 25 merkins, 25 squats …
Thank goodness not an Iron Pax challenge….
AO: hammer Q: Big Worm PAX: Bindi, Collar, McNugget, Wally, Ratatouille, Carpetbagger FNGs: None COUNT: 7 WARMUP: 20 yard walk with arm circles, raise the roof and seal claps. Frankenstein, too. 20 through the tunnel 5 merkins 20 side straddle hop 5 pull ups THE THANG: 10, 8, 6, 4, 2 merkin ladder, with 25 …
IPC Week 1
AO: hammer Q: Ratatouille PAX: BunkBed, Big Worm, Bindi, Collar, Fallout (1st F), Ratatouille, Wally, Duckie, Carpet Bagger, Tommy Boy, Tinactin FNGs: None COUNT: 11 FORMAT 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT)) Coupon and EMOM timer is needed for this workout Set an EMOM timer for 5 minutes and when the …
Week 0 IPC
AO: hammer Q: IronPAX PAX: Zuba, Darlene, Duckie, Stretch, Collar, Bindi, Ratatouille, Wally, Carpetbagger, Felix FNGs: None COUNT: 10 Warm-up (performed in cadence) 13 reps of each exercise (all 4 count) SSH Imperial Walkers Shoulder Taps Mountain Climbers Plank Jacks 800-meter run 85 reps of each of the following exercise. Perform 8 burpees after completing …
IPC Warmup
AO: hammer Q: Fallout (1st F) PAX: Bindi, Big Worm, Lobstah, Fallout (1st F), Felix, Ruff Rider FNGs: 1 Ruff Rider COUNT: 6 WARMUP: SSH, 30, IC 5 burpees Imperial Walkers, 25, IC 5 burpees LBAC, 15, IC (forward, reverse, overhead) 5 burpees Mosey to get blocks, bring back to parking lot THE THANG: 3 …
Wheel of fun!
AO: hammer Q: Ratatouille PAX: Duckie, Bindi, Darlene, Big Worm, Ratatouille, Felix FNGs: None COUNT: 6 WARMUP: Toe touch and hold stretch, inch worms, SSH, IW, low plank THE THANG: YHC created wheel of various exercises on the phone and had pax spin. 1 minute of exercising for each spin (unless designated run or suicide). …
Another muggy morning
AO: the-rock Q: Bindi PAX: Hawg, Easy Street, Bindi, Pinkman FNGs: None COUNT: 4 WARMUP: OYO THE THANG: 2 for rocky road, 1 for the rock, 1 on a bike MARY: ANNOUNCEMENTS: COT:count o Rama, name o Rama, Bom prayer
Eetsa Mario!
AO: dawnstrike Q: Jar Jar PAX: Fallout (1st F), Betamax, Oscar, Snowflake, BunkBed, Bindi, Misfire, Quaker, VHS, Tommyboy FNGs: None COUNT: 11 disclaimer WARMUP: Usuals THE THANG: Mosey to Fallouts, various pain enroute and back. 10 stations 45s each, rinse and repeat. lots of breaks for Mary and Plankwork. Return ANNOUNCEMENTS: Lots COT: BOM. Prayers …