Who down with IPC? All the Bermies!
Not raining, but plenty wet and gloomy
F3 WELCOME & DISCLAIMER- done
Motivators- down from 6
Tempo sumo squats
With Iron Pax Challenge at the Berm on Friday, I wanted to help the pax start to gird their loins for what was coming. Stripped down version of week 1 workout.
Pax were instructed to bring CMUs. So we promptly left those behind in the parking lot.
Route 66- mosey up to the school. Used 11 light poles/street signs for stops. Start with 1 rep, increase 1 rep at every stop up to 11 reps, 66 reps total. Added IPC bonus- 3 burpees at stops 1, 6, and 11 for added enjoyment.
Exercises on the way out- merkins and 4 count flutter kicks
Same drill on the way back with Bobby Hurleys and BBSU or LBCs.
Mosey back to startex for some CMU work-
- 20 curls
- 10 lunges (no CMU)
- 20 curls, 20 overhead press
- 10 lunges
- 20 curls, 20 overhead press, 20 upright row
- 10 lunges
- 20 overhead press, 20 upright row, 20 CMU swings
- 1 minute plank til 6:15
She’s a nice lady.
COUNT-OFF & NAME-O-RAMA:
8 total, 1 FNG- Ups, Mudpants, Prince Ali, Laettner, Upgrade, Snookie, Chef, FNG Millennial (He says both his mother and mother in law live with him. So technically he still lives with his parents… typical millennial…)
CIRCLE OF TRUST/BOM:
Be a man and watch this video-
Prayers for Vengeance’s family and child, Snookie and his M during travel, and Millennial’s M who found out last night that she is pregnant with their first child.
Iron Pax Challenge at the Berm on Friday. Go Fund Me for Vengeance.