IPC Week 1 – Participation Award
AO: Gladiator
When: 09/05/2023
QIC: RaspberryPi
PAX (15): Bo Knows, Chanel, Cheneral, Cousin Eddie, Darkside, defcon2, Delicious, Macbeth, Mater, Moonshine, Speedo, Brownie, Alice
Preamble:
Early Start today to ensure 45 minutes AMRAP to be completed
Warm-O-Rama:
Moseyed to the field and circled up and proceeded with:
Good Mornings
Windmills x10
Weed Pickers x10
Imperial Walkers x10
Monkey Shoulders and arm circles
MC x10
The Thang:
- In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
- Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
- If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
The Thang | Pax | |||
Round 1 | Fly Squirrels | 10 reps | ||
WW3 Sit Ups | 10 reps | |||
Fly Squirrels | 10 reps | |||
WW3 Sit Ups | 10 reps | |||
Fly Squirrels | 10 reps | |||
WW3 Sit Ups | 10 reps | |||
Fly Squirrels | 10 reps | |||
WW3 Sit Ups | 10 reps | |||
MOT: Coupon Lunge Walk | 20 yards |
Round 2 | Block Over Burpees | 10 reps | ||
No Cheat Merkins | 10 reps | |||
Block Over Burpees | 10 reps | |||
No Cheat Merkins | 10 reps | |||
Block Over Burpees | 10 reps | |||
No Cheat Merkins | 10 reps | |||
Block Over Burpees | 10 reps | |||
No Cheat Merkins | 10 reps | |||
MOT: Murder Bunny | 20 yards |
Round 3 | Thrusters | 10 reps | ||
Jillian Michaels | 10 reps | |||
Thrusters | 10 reps | |||
Jillian Michaels | 10 reps | |||
Thrusters | 10 reps | |||
Jillian Michaels | 10 reps | |||
Thrusters | 10 reps | |||
Jillian Michaels | 10 reps | |||
MOT: Coupon Lunge Walk | 20 yards |
COT:
All quiet on the announces and prayers requests.
Bo Knows gave a heartfelt prayer
Naked-Man Moleskin:
Always a pleasure leading and being pushed by each and every one of you.