Conditions: It was a beautiful sunny, clear and cool start to the beatdown with a temperature of 59 degrees.
12 PAX abandoned the fart sack to participate in a more difficult IPC challenge. We welcomed our very own Flame back to the gloom to proctor the beatdown. He was gracious enough to keep everyone in proper form, keep time for the EMOM and overall, and provided his Bluetooth speakers for some motivating music.
Warm-a-Rama: All exercises except the first exercise was performed for 10 reps IC.
1. Three lap jog around parking lot
2. SSH
3. Plank Jacks
4. Side Lunge
5. Mountain Climber
6. Squat to Imperial Walker
7. Merkins
8. Goof Balls
9. Peter Parker’s
Thang: IPC Week One for time. Average time to complete across F3 N.A.T.I.O.N. was 37 minutes.
EMOM: Three Burpees (repeated at the top of every minute) followed by:
1. Hand Release Release Merkins x 50 reps (second release was just lifting hand off the ground)
2. Leg Raises x 100 reps
3. Jungle Boy Squats (two spoons) x 150 reps
4. Big Boy Sit-ups x 200 reps (shoulders must touch ground and top of knees)
5. Alternating Stationary Lunge (one leg = one rep) x 250 reps.
The full complement of the hour was dedicated to completing this tough workout. YHC performed extra credit by helping to encourage PAX during their respective reps. Other verbal encouragement was provided by the rest of the PAX to one another to leave no man behind. It was fantastic to see us all work as a unit to push ourselves. YHC isn’t going to lie, this was a tough workout, even for me. I’m glad I had my men help push me through. We all worked out to a playlist entitled IPC 1, created by YHC, which included some rock and metal tracks including: “Let There Be Rock,” “Battle Born,” “Go to War,” “Adrenalize,” “Got Your Six,” “Hardwired,” “Walk,” “All Out Life,” etc.
Times: Dynamite: 37:31, Zena: 43:42, Cougar: 44:42, Drop Box: 45:54, Knievel: 46:13, Capone: 47:12, Ranger, Halfback, Shirley, Who Dat, and Long Haul: 120 minutes.
Count-a-Rama: 12
Name-a-Rama: See below
Announcements:
1. LV 4 Year Manniversary 9/7/20 at 0700 at Fish Hatchery. Dr Seuss still looking for help with fellowship. See sign-up genius link on GroupMe.
2. 1st Year Ranch Manniversary 9/19/20 at Cattasaqua Community Pool at 0630. Bee Hive will be closed and all PAX will converge to the Ranch.
3. Bible Study at Breinigsville Park every Tuesday evening at 1900. See F3 Chat for up-to-date info.
CoT
Huge thanks to all PAX that endured the suffering of this workout with me. I struggled from the beginning, but was inspired by all of you. Way to raise all ships to high tide!