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