Gladiator – IPC Week 4 – We Aren’t Professionals
AO: Gladiator
When: 2023-09-26
QIC: Mater
PAX (14): Bo Knows, Cheneral, defcon2, DREAMER, Hitchcock, Macbeth, Porkchop (Ryan Stackable), Scratch-Off, Snowbird, Tar Heel, TheBigShort, Yokel, brownie
Preamble:
14 PAX gathered to endure the last week of IPC today. Luckily it was not another AMRAP but unfortunately it had the same back breaking exercises from last week including Thrusters and Blockees, adding in some Murder Bunnies and Reverse Murder Bunnies just in case that wasn't hard enough on the back. I can say this was the worst IPC year I've encountered and not in a good way.Warm-O-Rama:
Yes, we did some warm ups that included: Short mosey around the parking lot SSH, Weedpickers, forward and backward arm circles, and copperhead squats on the fieldThe Thang:
Format- For time workout
- Coupon is required
- Open field with cones set out at 10 yard increments up to 30 yards.
- Cone 0 at the starting line
- Cone 1 placed 10 yards away from the starting line
- Cone 2 placed 20 yards away from the starting line
- Cone 3 placed 30 yards away from the starting line
- Need timer for 5-minute EMOM timer
- Kraken Burpee – 3 hand release merkins into a burpee after the 3rd hand release merkin
- Perfect Merkin – hand release merkin with shoulder tap to each shoulder at top
- Total time to complete the workout
- Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.
- Murder Bunny 10yds to 1st cone and perform 10 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
- END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2
- Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
- END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3
- Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
- END OF WORKOUT