IPC 2022 Week 1

What a magnificent day. Low humidity, no wind and a crisp 18℃ morning highlighted Week 1 of the IPC. YHC chose Green Room for this madness because it made the most sense for him. The official beatdown is 45 minutes and the Week 1 workout was meant to be 45 minutes. This means no room for Warm-o-Rama. Obviously this doesn’t work so we cut The Thang down to 30 minutes.

What made this morning fun was the gates to the boat house were locked so we had to find street parking a few blocks away. No biggie. We’re there to beat ourselves up anyway so why get upset over something so trivial? At 5:29, one minute to go before tee time, YHC was the only man standing when Throttle rolled up and tried parking in the lot only to be met by the locked gates. YHC was going to throw in the towel today as being the only PAX there but Throttle saved the day. No weakness would be creeping in this morning.

No sooner than Throttle showed up than Chick, the ever fashionably late, showed up. So during Warm-o-Rama, we went from 1 to 3 PAX. Not a bad way to go.

Warm-o-Rama:

Arm Circles x 20 IC, Circle Arms x 20 IC, Cross Torso Shoulder Stretch x 10 IC

The Thang:

This being IPC Week 1, we dove right in on the beat down

Four cones were set up in a square, 25 yards to a side. Each cone was a station. PAX rotate between stations by performing a bear crawl. However, for the bear crawl you’re always facing west so only once are you doing a traditional bear crawl. The rest you’re either bear crawling to the right, to the left or backward.

At each station, you perform 25 reps of the following exercises:

• air squats
• merkins
• big boy setups
• burpees

Rinse and repeat, AMRAP or until time runs out.

YHC completed the circuit 4 times (100 of each exercise) in the 30 minutes of time we had to do it. I’ll gladly extrapolate that to 6 totals rounds in 45 minutes. 🙂

And that was that. SYITG

Aye – Sumo