IPC Week -3 Preview

IPC Week -3 Preview

QIC: Frostbite

Date: 08/18/2025

PAX: @GreenAcres (WD, RIRO), @Tammie, @Greenspan, @Bagpipe, @Frostbite (QIC, YHC, WB)

Caught ya with the title of this backblast, huh? Now you might as well read on. Let’s see what a workout looks like T-3 weeks out from IPC

YHC has been out of the bootcamp life for most of summer due to training for a stupid run. @Bagpipe sent out a call for a Q, and YHC obliged knowing I would hopefully be recovered from the tomfoolery in WV and wanting to bring the pain.

Here is what we did:

Warmarama:

SSH – 10 x IC

IST – 10 x IC

Hillbillies – 10 x IC

Whirleys – 10 x IC

Abe – 10 x IC

Helicopters – 10 x IC

Chinooks – 5 x IC

Arm Swirlies – 5 x IC

YHC got bored… let’s get this thang going. Mosey to blocks via the shortway.

We grabbed blocks and the guys immediately went to the parking lot spots… but YHC did not tell them that that was where we were going… anywho, I appeased them with a few exercises.

5 Curls

10 Skull Crushers

15 OH Press

Alright alright let’s get back to what is on my giant weinke.

Mosey to the middle of the field. Yes, it was wet.

YHC laid out the plan:

The Thang: 

The middle of the field would be our base. We would do coupon plank jacks. Feet on the block, plank jack off the block, plank jack back onto block.

We would mosey to a corner and do a set of exercises. Mosey back to the middle for Coupon Plank Jacks. Mosey to next corner. After completing a full circuit, rinse and repeat.

Corner 1:

Hand Release Merkins Dive Bombers

Corner 2:

Prisoner Get Ups

Corner 3: 

Carolina Dry Docks

Corner 4:

Gorilla Humpers (Monkey Humpers but wider)

We started with 5 reps of each. Got up to 20.  That is a lot of coupon plank jacks!

We moseyed back to the parking lot to put up our blocks but stopped to do 5 more curls, 10 more skull crushers, 15 additional OH Press, and added 20 Chest Presses.

Put the blocks up and went back to launch for Mary.

Mary:

LBC Low Flutters

Mutton Crunch

Penguin Crunch

Single Leg Alabama Prom Dates

Rosalitas

Juanitas

TIME!

NMM:

@Green Acres turned 70 last week. Ran 2.3 miles in. Ran 2.3 miles out. LEGEND. He also had an angelic glow all morning and glistened with sweat. We all wish we looked like him and we all know that. RESPECT RESPECT RESPECT!

@Greenspan texted YHC the night prior and simply said “Grass or pavement” and YHC did not really know how to answer or interpret this. Wanting him to come, I guessed he preferred the grass option? So, that is what I replied with. I guess I was right and Greeny showed up, got his work in, and appreciated the 20 dive bombers.

@Bagpipe was running on @Spicoli time but remained out front all morning. His shoes could be heard a mile away due to the squishiness.

@Tammy WIWO and breezed through the whole thing. He kept @Bagpipe company in the front but also complained about the wetness of the field. Something about having holes in his shoes makes for a tough beatdown…

Too early to hear of any horror stories with the guy’s Ms as they returned home all dirty with grass clippings… my guess is all stripped in the garage before entering their abodes.

MC was a little light this AM – might have been due to the ~2 miles we got in. Strong work, men!

Announcements:

F3WS x Ardmore RAH! October 18th. Sign up to race (we have a team!) Don’t want to run? Come hang out at the table and recruit new guys!

Prayers:

Aging parents and family

YHC took us out.

All the love,

Frostbite