Smog, Cat Call, Drip, Cheesesteak, Van Gogh, Turn Over, Litterbox, Root Canal, Burns, Ziggy Stardust And Bevo
\nWith an appearance from Hedwig*<\/p>\n
<\/p>\n
As we gathered this morning, the idea was for people to have a Saturday option for IPC. \u00a0 However, I strongly believe that not all should be forced to do silly things. \u00a0\ud83d\ude09 \u00a0So with that being said we created a similar alternative to the IPC.<\/p>\n
<\/p>\n
Van Gogh and Burns knocked out the IPC at 6:15 this morning and they had Turn over and Bevo to \u201ccheer\u201d them on. \u00a0For the actual workout, go check out @F3Iron_Pax for this week\u2019s challenge.<\/p>\n
<\/p>\n
Towards the end, I ran up to meet all new PAX in the parking lot. As people started to arrive, I tried not to lose anyone when they first heard that we were there for the IPC (looking at your cheesesteak). Some looked like they were quickly trying to find their exit strategies before I let them know that we had an alternative without the coupons. \u00a0The goal was to keep the same format and have all Pax push through a tough workout together, regardless if they were moving a cinder block or not.<\/p>\n
<\/p>\n
So here was the alternative:<\/p>\n
– 400 meter run<\/p>\n
1 Round consist of:<\/p>\n
10 Squat Jumps…bear crawl 25 yds…25 wide Merkins…bear crawl back 25yds…10 Squat Jumps…bear crawl…25 Burpees…bear crawl…10 SJs…bear crawl…25 lunges (DC)…bear crawl…10 SJs…bear crawl…25 Monkey Humpers…bear crawl…10 SJs…bear crawl…25 Ranger Merkins…bear crawl…10 SJs…bear crawl…25 Diamond Merkins…bear crawl…and 10 Squat Jumps.<\/p>\n
Then you rinse and repeat until 43 minutes have elapsed. \u00a0 If course modify as needed due to heavy arm movements.<\/p>\n
<\/p>\n
Best part of this workout was the Non-IPC Pax would run with those dragging themselves around for their 400 meters and really brought out the 2nd F. \u00a0This morning was probably the most beautiful workout I have been a part of (other than the Shmed).<\/p>\n
<\/p>\n
Announcements: 10 year anniversary coming up in Wilmington! Check it out.<\/p>\n
Prayer for everyone to stay healthy and being smart during this intense workouts.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Smog, Cat Call, Drip, Cheesesteak, Van Gogh, Turn Over, Litterbox, Root Canal, Burns, Ziggy Stardust And Bevo With an appearance from Hedwig* As we gathered this morning, the idea was for people to have a Saturday option for IPC. \u00a0 However, I strongly believe that not all should be forced to do silly things. […]<\/p>\n","protected":false},"author":241,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-13019","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Bevo","date":"09\/12\/2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13019","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13019"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13019\/revisions"}],"predecessor-version":[{"id":13020,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13019\/revisions\/13020"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}