10 PAX posted this morning at HardNocs for a look back at the IPC 2019. During the IPC Challenge each week I would read the Twitter feeds and fear would set in as I had to wait until Saturday to do the workout. When I showed and completed the challenges, they ended up being fun. Our minds will always try to limit us with fear but action dispels fear. “We suffer more in imagination than in reality” Seneca
The Warm Up:
- Mosey a short lap around parking lot, run stairs, finish at garden area behind gym
- SSH 10X in cadence 4 count
- Arm circles back & forward 10X each in cadence 4 count
- Flutter kicks 10X in cadence 4 count
- Hello dolly 10X in cadence 4 count
- Week 0: “Loredo” (1 round vs 6 in IPC)
- 24 Squats, 24 Merkins, 24 Walking Lunge Steps (count right leg only).
- Lap around parking lot, up the stairs etc.
- Mosey to the event field after round 2
- Week 1: “Killer B’s” (1 round vs 5 in IPC)
- Broad Jump 10 yards complete 10 Burpees, 10 BonnieBlairs, 10 Big Boy situps.
- Repeat 3 times bear crawl back
- Week 2: “Meatloaf Massacre” (1 round vs 4 in IPC)
- 10 Manmakers
- 20 Overhead press
- 30 KB Swings
- 40 Goblet Squats
- 50 Incline Block Merkins
- Week 3: “Meter’s 43” (1 round vs Max reps, missing pullups)
- 10 Diamond Merkins
- 15 Burpee Coupon Jump Overs
- 20 Coupon Curls
- 25 Coupon Squat Thrusters
- 30 Gas Pumps
- Week 4: “Sugar’s Pick Your Poison” (DORA vs 3 rounds)
- Complete the following.
- 100 Merkins/Air Squats, 100 yards out and back with coupon.
- 100 Coupon KB Swings/BonnieBlairs, 100 yards out and back with coupon
- 100 Coupon Thrusters/Travelling Lunge Steps, 100 yards out and back with coupon
Mosey back to Flag.
COT: Count o Rama, Name o Rama
Announcements – Top Golf Thursday 630pm-830pm
BOM – During IPC, I was impressed with men like Doink and Gravy that did the challenge each week multiple times to get better and also to keep me company and give me a push. That’s what attracts me to F3. Working hard and lifting each other up! Leave no man behind!
- “A gem cannot be polished without friction, nor a man without trials” Seneca
- “It’s a rough road that leads to the heights of greatness.” Seneca