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!
carpet bagger
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 …
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 …
Summertime Beatdown
AO: hammer Q: McNugget PAX: Ratatouille, McNugget, Bindi, Garnish, Zuba, Carpet Bagger FNGs: None COUNT: 6 Conditions: Hot and Humid with a nice breeze Warm up: Slaughter Starter (20 burpees oyo) 30 second stretch Mountain Climber ICx10 Little baby Arm Circles Slow/fast Squat ICx10 To picnic shed: 5 Box jump at tables 25 HT Crunches …
Summertime Beatdown
AO: hammer Q: McNugget PAX: Ratatouille, McNugget, Bindi, Garnish, Zuba, Carpet Bagger FNGs: None COUNT: 6 Conditions: Hot and Humid with a nice breeze Warm up: Slaughter Starter (20 burpees oyo) 30 second stretch Mountain Climber ICx10 Little baby Arm Circles Slow/fast Squat ICx10 To picnic shed: 5 Box jump at tables 25 HT Crunches …
The Rock
AO: the-rock Q: Big Worm PAX: Big Worm, Bindi, Leprechaun, Kilt, Hawg, carpet bagger, Streaker FNGs: 1 Streaker COUNT: 7 WARMUP: THE THANG: 25 merkins, 25 LBC, then run down to the bridge, rinse and repeat going down one rep each time MARY: ANNOUNCEMENTS: marathon in December, F3 Columbia anniversary in October COT: