Modified IPC

THE SCENE: muggy, dark, not too hot.
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3.


WARM-O-RAMA:

  • SSH (IC) – 40
  • Daisy Pickers (IC) – 15
  • LBAC (IC) – 20

THA-THANG:

This was a modified version of the 4th week of the Iron Pax Challenge. When I attempted to finish this workout a few weeks ago, I thought it was one of the hardest workouts I’ve ever done and not something that would be good for a standard F3 bootcamp. However, it was a solid workout that, with some adjustments, could be a great bootcamp workout. So, that’s what I attempted. Instead of total reps, we just timed each interval so we could all stay together. Also, we didn’t have enough CMU’s so I modified the CMU thruster to bear crawl + groiners.

We did each of the following exercises for 5 minutes straight with 45 seconds recovery in between each:

  • Run
  • Pull-ups (Australian pull-ups for modification) – AMRAP until time is up.
  • Lunge walk 25 yards, perform 25 air squats. Rinse and repeat until time is up.
  • Run 25 yards, perform 25 merkins. Rinse and repeat until time is up.
  • Bear crawl 25 yards, perform 25 groiners. Rinse and repeat until time is up.
  • Pull-ups again (Australian pull-ups for modification) – AMRAP until time is up.

We were going to do one more 5 minute run, but the parking lot was full of trash likely leftover from a weekend party/picnic. So instead of a 5 minute run, we did a 2 minute run around the parking lot to pick up as much trash as possible. #3rdF

MARY: 

  • Pickle Pounders (IC) – 20
  • Box Cutters (IC) – 15

COUNT-OFF & NAME-O-RAMA

16 – Hitch, Bottomless, ISS, Sergeant Minor, Doc Hollywood, Nancy Drew, MIB, Pirtle, Mirage, Combination, Pastor Dodge, Sir Mix-a-lot (Irish Goodbye), Teacher’s Pet, Chioccetti, Soybean, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Proverbs 19:3 – When a man’s folly brings his way to ruin, his heart rages against the LORD.

I’ve read that one of the biggest factors in whether kids grow up feeling loved by their parents and successful or not is that kids who grow up feeling loved and successful had parents who admitted mistakes and apologized. That’s all. We are not perfect. But if we are willing to humble ourselves and admit when we are wrong and seek forgiveness, it makes a big impact. Not only on our kids, but spouses, co-workers, friends, etc.

So – be humble enough to admit when you are wrong and say your sorry no matter how hard it is.

MOLESKIN:

I was reminded of the importance of always being ready this morning. I saw a message from Jail Bait this morning at 5am that his wife went into labor in the middle of the night and he would not make it for his VQ. So I had to throw something together last minute. Always good to be prepared and have some workout ideas for moments like this. And keep Jail Bait and his wife and baby in your prayers!

ANNOUNCEMENTS:

GrowRuck is this weekend! There are 2 PAID FOR spots available if someone wants them. Also, if you can’t do the Saturday night event, you can still join for some 2nd F Friday night or come to a bootcamp and GrowSchool Saturday morning. More info HERE.

 

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