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