IPC Week 4 – Death by Skinny Runner

Preamble:

We decided to start slightly earlier than our usually 5.15am start, just to give a few extra minutes to complete IPC Challenge. Cars were rolling in thick and fast at 5.02am!

Warm-O-Rama:

Little jog around the starting car park

High, knees, butt kickers, side to sides and then circled up and [proceeded with:

7x Weed pickers

10x Imperial Walkers

10x Copperhead Squats

10x Mountain Climbers

Finished off with Cobra & Downward dog to stretch the back out. Off we went to the Soccer Field for the Thang.

The Thang:

1. 100 Gas Pumpers
2. 50 Jump Rope
3. 1 mile run
4. 25 Hello Dollies
5. 25 Burpees
6. 50 Jump Rope
7. 400-meter run
8. 25 Hand Release Merkins
9. 25 V-Ups
10. 50 Jump Rope
11. 400-meter run
12. 25 Leg Raises
13. 25 Jungle Squats
14. 50 Jump Rope
15. 400-meter run
16. 25 4-count flutter kicks (100 singles)
17. 25 Bonnie Blairs (2 = 1)
18. 50 Jump Rope
19. 400-meter run
20. 100 Big Boy Sit-ups
21. 50 Jump Rope
22. 1 mile run

COT:

Prayed for:

Our very own Scratch Off on his job hunt.

Keeping Bo Knows family in your thoughts as his Wife continues with Chemo Treatment.

Raspberry Pi’s Wife is 37 weeks pregnant, so prayers for a safe birth whenever the time comes.

Continued fellowship and being a pillar in your community

Naked-Man Moleskin:

Always a privilege to lead these Men. F3 has brought me friendships and a community that I can rely on. It has enabled a support system whenever I need it, F3 drives me to become a better version of myself every day.