Fitness, Fellowship, Faith

Day: August 29, 2020

week 0 IPC

Gump off to annihilate the Pax who dared to show and Painlab had a great showing for a Hippa inspired modified Iron Pax Challenge.

That left me and Stroganoff to work through week 0 of the IPC for ourselves.  Up to the Grier parking lot we go.

Warm Up:

Run length of drive and back

Lunge (a certain distance)

20 SSH’s (oyo)

10 Imperial Walkers (ic)

10 Big Boy

10 Merkins

Form:

Reviewed the IPC for form, don’t know why because I butchered it later.

Merkins:  Hands and feet shoulder width apart, down to ground and arms fully extended on up

Squats:  Feet shoulder width, top of legs parallel to ground, butt down, full extension on back of heels up

Big Boy:  Legs out, no supports, full sit up

Bonnie Blairs:  Jump lunges, full down, full up

Burpee:  Squat, extend, full merkin, full up

Iron Pax Challenge:

50 Air Squats

40 Big Boys (the worst)

30 Merkins

20 Bonnie Blairs

10 Burpees

400 M run (one lap around track)

4 rounds

After complete we made one lazy mosey around the track, mumblechatter quite fine at this point.  Great chance to recover and connect.

About 20 CDD’s and 10 LBC’s later it was time to head back to the Schiele.

8:00 and time / Pledge

Announcements:

CSAUP:  9/19, Broke on Q

JJ 5K:  9/26

Mt. Mitchell:  9/27

Gump knows of a 50K on 10/31, if interested see him.  Can do a 16 or 32 mile, your choice

Painlab will be hosting the next 5 weeks of a modified IPC.  T-claps to the 6 who signed up for the challenge today.

Prayers:

Hermie:  Brother is having surgery

Les Nesman:  Wife is home and doing well

Pedal:  Dad and quality of life

Sister Act:  Daughter

Sledge-O-Matic:  Brother

Aye:  Linus

Line upon line- Sandlot 8/10/20

Line upon line.  Precept upon precept.  This  concept, where we learn great things over time, has taught me many things about the mysteries of GOD and the world around us.  Henry Ford didn’t didn’t go from building the first Model T in 1908 to building an F-250 Super Duty truck overnight.  Scientist needed to discover the technology to do so over time.  And even if the technology was there, manufacturing processes needed to be developed to make it economical to mass produce.  In 1940 Packard offered AC in some cars but it wasn’t until the early 1970’s that AC was common in cars because of economical production techniques were finally developed.  So, we learn things a little at a time.  We learn a bit of information here and a little there, until we understand complex principles.

Warm up:

Mosey to the Planet Fitness Parking lot.

Hillbillies IC

Mountain Man Poopers IC

LBS’c IC

 

Building on Principles:

Mosey along Union road stopping a 5 different locations to build upon our principles.

First Stop – 5 Burpees

Second Stop – 5 Burpees, 5 Merkins

Third Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers

Fourth Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers, 5 Plank Jacks

Fifth Stop – 5 Burpees, 5 Merkins, 5 Mountain Climbers, 5 Plank Jacks, 5 Burpees with a Plank Jack

100 double count flutter kicks in sets of 20 with hands in different positions (on stomach, behind head, over head, etc….).

Deescalate the 5 exercises above

Marry at the flag

Thanks for showing up.  Sorry the BB is late.

Dirt is OUT!

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