Bears on the stairs w IPC week 0

Preamble:

This was the last weekend before growruck and the plan was to give SirMixalot a solid and challenging BD before the big event, so I requested everyone bring a ruck for the BD, the first Thang was set and with IPC week 0 in effect, I had a solid feel for what the BD would entail, so with that and a chance for rain, it was time to show up and get the events started, with SirMixalot arriving for the pre-ruck, we had to do a quick relocate due to a party arriving early to claim the pavilion, no worries we got all setup than headed out for a solid pre-ruck so solid in fact we ended up being a minute or 2 late, I blame sirMixalot for letting me pick part of the route. Lol
Janeway and Komrad were there ready to go, once we confirmed everyone had a ruck and weights and the disclaimer was given
Moseyed to the stairs to get started

Warm-O-Rama:

Warmup
Weed pickers
Moroccan nightclubs
Copperhead squats
Now on to the Thangs

The Thang:

Thang1
Bear crawl to landing
4 no surrenders each landing
Back down the stairs
Lunge the length of each landing, no Bear crawl needed
Did 2 rounds of that then once that was done
50 reverse LBCs at the bottom of the stairs

Thang2
Back to the spot
lPCish week 0
20 thrusters/20 merkins
Bear crawl to first cut across
Bernie Sanders across
Burpee long jump back 3 burpees &5 long jumps back to the starting point
2 rounds of that, not the 5 recommended by IPC but it was still a good workout.
50 reverse LBCs to finish it off

Thang3
DORA
Back to the stairs
1 PAX did burpees the other ran to the top of the stairs and back switch
Then they did
Squats
BBSUs

Time for a bit of Mary
Komrad called controlled merkins with a shift to focus on right arm than left arm, not sure what it was called but one that may get used again by YHC great exercise
SirMixalot called WWII situps,
I called Big Boy Crab humpers
Janeway called SSHs, so we finished with 25 SSHs

COT:

Count and NameOrama complete

Anouncements
GrowRuck this weekend

Acceleration point
Simple but one I need to work on
We show up in the gloom week in and week out focusing on getting better physically but, we need to focus on putting that same effort into other areas, with our Family, our M and our work situations. Realizing that if something is hard, don’t give up or say I quit, but put in the work and over time, you will see results, it took us a long time to get out of shape or on the wrong/self centered path with or Ms, 2.0s and work situations, so it will take time to get back on track,
Don’t give up keep pushing and over time, it will get better.

Prayers for SirMixalot as he will be doing the GrowRuck next week

And with that we prayed and headed to the coffeetria

Naked-Man Moleskin:

Coffee time and good conversation were had, also have to say it was great having Komrad back ITG and hope to see him again soon, and he did an awesome job showing what a true HIYM( High Impact Young Man) can do by leaving us all in the dust.

Discussion of GrowRuck prep and upcoming plans for Starting Line were discussed as well, then it was time to start the day.