61 degrees. perfect.
8 Pax launched out of bed eager to get to IPC week #1
Beater, Sarge, McStuffins, Butterfly, Pickles, Springbok, Brickyard, Snaphook (Q/Proctor)
disclaimer and core principles sadly overlooked by the eager proctor.
Warmo- Weed Pickers, SSH, Moroccan night clubs, SunGods forward and reverse, 5 low slow squats. & a 200 m mosey. (bit too much, but Pax were loose)
Thang: IPC Week #1
EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed
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)
Mary; included in beatdown…
Moleskin; Pax were incredible and gracious to the proctor. some pax suggested that the emom app was off after @ 1/2 point. it was not, the oxygen level of the pax may have had something to do with that. brickyard was disgusted with himself for losing track of his rep count a couple times. Respect moments I suppose. YHC had the best time doing burpees ever, as I could then skip the exercises and focus on the EMOM app. (YHC told Sarge that the 3 burpees every minute was Kitty’s idea). All the Pax encouraged one another which is always an inspiration to witness and be part of. Don’t forget to post your times, I have loaded them onto slack. My emotional headlocker recently sent me this as a reminder, I wanted to share it with you. It’s a cut from the new to F3 page. “We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by product. The work out is the magnet, the relationships and community with other men will keep bringing you back.”
Have a great week men! Snaphook