IPC Leg Day

Posted on Posted in Backblasts
  • When: 09/25/2021
  • QIC: Feud
  • The PAX: Crotchless, Sasquatch, Roddy, Mellow, Crush, Big Bird, Feud

7 HIMs of Fleming Island posting in the crisp, gloom at Asgard.  As was the norm this time of year, Saturdays of September meant another go at an IPC beatdown.  It’s week 3 of the 2021 IPC, and it did not disappoint.  After attempts at stalling failed, the time had finally arrived, and with the track set, it was go time.  Conditions: 66 degees and 97% humidity.

COP

  • SSH x10 IC
  • Imperial Walkers x10 IC
  • Reach Through x 10 IC
  • Don Quixote’s x10 IC
  • Squats x10 IC
  • LBAC forward/backwards/chinooks x10 IC
  • Squats x10 IC
  • 100-yd mosey

The Thang

IPC Week 3- “you know… I really hate burpees.  And Bonnie Blair’s are no picnic.  Hey.. lets turn that into a beatdown!”  Throw in a run and this is how YHC imagines IPC workouts are born.

Round 1 (modified)

  • 50 Kraken burpees- burpee with 3 HR merkins (30 flying squirrels)
  • Every 2 minutes, run 50 yards
  • Continue cycle of burpees/runs until reps achieved
  • 400-m run

Round 2

  • 50 BDE burpees- burpee with Bonnie Blair and squat (30 regular burpees)
  • Every 2 minutes, run 50 yards
  • Continue cycle of burpees/runs until reps achieved
  • 800-m run

Round 3

  • 50 Bonnie Blairs- counting 1 leg/ (30 flying squirrels)
  • Every 2 minutes, run 50 yards
  • Continue cycle of burpees/runs until reps achieved
  • 1200-m run

Times:

  • Crotchless: 28:00
  • Big Bird: 31:30
  • Roddy: 32:33 (M)
  • Mello: 32:33 (M)
  • Sasquatch: 32:36
  • Feud: 33:31

With time remaining, YHC decided to introduce a couple of new exercises for the Fleming Island Pax:

  • Wall walks f/b duck walk
  • Merkin time bomb (counting down from 5)
  • Dealer’s choice ab routine

COT/BOM

YHC gave a sneak preview of Q-source during the COT.  Encouraged the men to find their High Impact Zone and excel in it.

Announcements/Prayers:

  • Big Bird and family situation involving stepdaughter’s father
  • Sasquatch work situation helping family recover following ID theft
  • Continued F3 Palatka growth
  • Success of Adventures in Marriage program YHC presenting in October
  • Lord’s Prayer
  • Pledge

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