Day: September 25, 2021

One great thing about IPC workouts is they are defined and really limit what a Q needs to do during a workout. In this case it was more about getting things set up before the workout. Our issue here is that we were using a 1/5 mile track, not a 1/4. Which caused us to have to figure out the run portions of the event the day before. So Bubba Sparxx and i hit the AO Thursday afternoon and worked it out. Which was most def worth the time. Went like this:

Everybody that showed decided to roll with the IPC workout. I had a lite version but we were all in. Had a timer at midfield that was on a pedestal  so it could be heard and seen. Marked off some points on the track to correspond to the run distances translated to the 1/5 mile track (a real pain). So off we went as follows:

50 Kraken Burpees – every 2 minutes run across the field and continue the reps. Finis, run

400 yards/meters

50  Lunge, lunge squat burpees- same 2 minute protocol as above.

800 run. 2-1/2 laps on our track.

50 Bonnie Blairs – same 2 minute protocol as above

1200 yd run. (YHC ran 4 full laps which is slightly more than needed. Better to go over than be under.)

Grab a pledge.

NMM:

Everybody hung pretty well! Tough crowd for sure. Not surprised. Dirt, Virus and YHC led the over the hill gang. Sparxx led the younger guys.  Everyone got done inside the 45 minute window. YHC recorded a time @ 41 minutes. It was an ideal fall morning to do this on which probably contributed to the success of the entire pax this morning. One aggravation was the grass has not been cut lately which the wet made it a little more of an uncomfortable event. Does anyone know why elementary schools in Gaston County have 1/5 mile tracks? That soul searing question needs answering! Why not a regulation quarter mile? Things I drink about. This one has me hitting the bottle aggressively!

Great morning, great work by all.

Tesla

Hey hey hey, look who’s here. We were Blessed to have Sir BEDPAN and the notorious T-SQUARE join us this morning. Except T was only there to drop off 2 dozen bricks for Painlab and then he had to make a 360. Thanks for the coupons!!  Mumblechatter took over the group and the fall weather kicked in. WooHoo!! We picked a great morning to get our ars outta bed. 

Bedpan did his burpee warm up and ten minutes latter we split and went our separate ways, Hallelujah! 

We grabbed a pair of bricks,  gathered around our Indian friend and began to play music for him. I heard he liked Rage Against The Machine, Chevelle, Korn and a little Slipknot. At least I know VOODOO approved.

Set one 2Xs – 50sec on /10 sec off (all exercised done with coupon/bricks)

Closed tate press, Single hand bench press, Closed grip Skull crushers, Standing triceps kickbacks, Close grip overhead extensions.

Set two 2Xs – 50sec on /10 sec off (all exercised done with coupon/bricks)

Pushup side step, Push up one hand on brick (alternate), Chest press, Chest press decline with knees up

Set  three 2Xs- 50sec on /10 sec off 

Knee high taps, American hammers, Heels to heaven, Baby makers, Flutter kicks, Peter Parkers, Chair ups

Lets wrap it up with a little Mary. You call it, then lunge around the circle while everyone else does the exercise. Some Jack called for Burpees out tha gate. Curls, Rear delts, then Imperial Storm Troopers.

Time is up, lets meet back in the lot.

Prayer requests for those with COVID and those that lost against COVID. 

Prayers to the family of Derrick High who lost his battle against it. 

It’s been a while since I have Q’d at the Gashouse seen an opening and took the Opportunity.
Whoopie gets all the credit for the Title, but I cant stop laughing its a good one.

Warm Up:
SSH, 5 burpees, Mo Rockin Night clubs, 5 Burpees, Monkey Humpers, 5 burpees.
I asked the pain lab guys if they wanted to add any to warm up, Time Frame called 5 more burpees to make it even.

Mosey to Grier parking lot.5 10 15 20 25
Burpees, Calf raises, Hill Billy Squats, Shoulder Taps, Arm Circles,
Do one exercise run to the end of the parking lot and back do the same exercise and add the next one then run again until to do all the exercises.
Mosey to the Library.
Dora Death Match: 100 Hand release merkins, 200 imperial walkers, 300 raise the roof,
partner 1 does the exercise Partner 2 runs a figure 8 pattern down the steps around the median back to the steps down them again and back to the beginning.

back to Flag:
Box Carry
Two men carry the box a said distance while rest do work. switch and repeat.
LBCS, American Hammers, Flutters, Freddy mercury’s V-ups,

45/15
1/2 burpees
plank toe taps
high to low plank hold
side plank rt & lft
butt kickers
high knees

time:

announcements:
Convergence next week meet at downtown pavilion 7am.
Extension run November.
Prayer request:
Bos Sister, Hucks Mom, guys traveling to Snowbirds, MW.
Derek High family, he recently passed away from Covid.

The BedPan is Full!