Fitness, Fellowship, Faith

Day: September 4, 2020

It’s Friday

8 men showed this morning for the downtown beat down – 1 FNG

Warm up:

SSH x 30 IC

Moroccan Night Clubs x 20 or 30 IC ( until Waterboy arrived from the parking lot)

Merkins x 10 IC

Mosey to bridge – Lunge Lunge burpee across the bridge and plank for the six

Mosey to behind the Social Services  building

11’s from one side the small parking area to the other side – Merkins and Moroccan Night club

Sprint the up the parking lot a few time to improve our running??

Stop for more 11″s – LBC’s and Hand release merkins

Mosey to bottom of parking lot and partner up:

300 LBC’s as a team – one run up the parking lot while the other performs said exercise.

200 Flutter kicks (counting one leg)

Nur the complete parking lot to Airline Ave. and then up to the light.

Back to bridge – lunge walk the bridge

Mosey a longer route back to the flag and finish up the last 2 minutes with Merry

Pledge

Many prayer request: pax family’s, our Nation, and may others

Name the FNG:  since he is a big Tarheel fan we named him JV after the great  Jimmy V.

Pray and off to work we go

Honor to lead this morning and until next time

EZ out!!

IPC Week 0 PainLab Style

MODIFIED #IPC2020
50 Goblet Squats
40 BBSU
30 Merkins
20 Weighted Lunges
10 Burpees
400M Ruck or Farmer Carry (Perimeter of Schiele) x4 
We had 10 PAX, 6 we signed up this AM, participate in the low 2 no impact #IPC2020 Week 0. Strong work! Les Nessman 30min TopHat 33 min Voodoo 37 min Pedal 37 min Dry Rub 38 min Hot For Teacher 38 min Tube 41 min Sledge 41 min Hermey 44 min HIPAA 44 min

Downtown’s Alternate ID – IPC Wk1 – Inspector’s Gadget

6 Missed a turn when looking for Downtown and ended up at Cloninger Park for Week 1 of the IronPax Challenge

All completed the task.  Some faster than others, but all were better for it…

Shout out to Slaw and Huckleberry for showing up to proctor, encourage and chatter.

 

This week consisted of:

EMOM (called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.

Particulars:
*EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. Use a tabatta type app (SmartWOD Timer or Seconds) to run the EMOM.

*Each Burpee begins and ends in the standing position.

*Hand Release Release Merkins means that both hands are pulled off of the ground at the bottom of the merkin and 1 hand is pulled off of the ground at the top of the merkin.

*Leg raises require feet and knees to stay together through the entire rep. The top of the rep is reached when your ankles have passed above your hips and over your abdomen. The bottom of the rep is reached when your feet touch the ground.

*Jungle Boi Squats are a type of jumping squat. “2Spoonz Style” means that both hands touch the ground between your feet and are raised sideways until they are above your shoulders at the peak of the jump. This is an ode to Greenwood native DJ Swearinger and the hit he laid on Clemson tailback Andre Ellington.

*Big Boy SitUps are unsupported at the feet. No leveraging feet for assistance. Both shoulder blades touch the ground at the bottom of the rep. Both shoulders clear the hips at the top of the rep. Hands are free to use as momentum.

*Stationary Lunge Steps start in the standing upright position. Take a step forward until the Top knee is at a 90deg angle and positioned over the top of the foot. The Bottom knee should be at a 90deg angle and touching or almost touching (<1in) the ground. Step backwards until you are standing upright with both feet together at the starting position. This is one rep. Rinse & Repeat with the opposite leg. Count every step as a rep. (#EasyWay)
**No walking lunges! This is a stationary exercise so that the EMOM timer can be heard.

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