YHC had signed up for today’s Q not knowing that there would be a surprise 5th Week of the Iron Pax Challenge. Distillery had devoted last month to the IPC, and I decided to keep it going for the “bonus week” with a very modified option for the rest of us!<\/p>\n
After setting up a solid group of PAX arrived to start the fun.<\/p>\n
The modified workout was intended to go along more or less with the structure of the IPC beatdown<\/p>\n
OFFICIAL IPC CHALLENGE:<\/strong><\/p>\n Five Rounds with cones spaced 10, 20 and 30 yards going 10 -20 -30 -20 -10 in sequence with murder bunnies going up and resurrection bunnies on the return as mode of transport.<\/p>\n Every five minutes\u00a0 all PAX stopped wherever they were and did 5 Kraken burpies (burpee with three hand release merkins).<\/p>\n ROUND ONE: BDE Burpees<\/p>\n ROUND TWO: Thrusters<\/p>\n ROUND THREE: 30 Bonnie Blairs\u00a0 (“the hard way”)<\/p>\n ROUND FOUR: 40 Jungle Boy Squats (“2 Spoonz style”)<\/p>\n ROUND FIVE: 50 Merkins<\/p>\n MODIFIED VERSION:<\/strong><\/p>\n ROUND ONE\u00a0 10 yards<\/u><\/p>\n 10 BDE Burpees<\/p>\n 10 yard murder bunny or bear crawl<\/p>\n Repeat and resurrection murder bunny or crawl bear back<\/p>\n ROUND TWO\u00a0\u00a0 20 yards<\/u><\/p>\n 10 SQUAT THRUSTS<\/p>\n 10 SKULL CRUSHERS<\/p>\n Lunge Walk with coupon and Repeat, then back<\/p>\n ROUND THREE \u00a0\u00a0\u00a0\u00a0 30 yards<\/u><\/p>\n 20 CURLS<\/p>\n 10 Upright Rows<\/p>\n cusack with block repeat then back<\/p>\n ROUND FOUR\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20 yards<\/u><\/p>\n 10 WWII<\/p>\n 10 Freddie Mercs<\/p>\n 10 American Hammers<\/p>\n 10 LBCs<\/p>\n lunge walk repeat then back<\/p>\n ROUND FIVE\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 yards<\/u><\/p>\n 25 Bent over row<\/p>\n 25 Chess Press<\/p>\n Murder bunny and resurrection bunny back<\/p>\n Super impressed with the guys who went for Week 5 , all finished before time! Great group this morning and honored to lead as always.<\/p>\n","protected":false},"excerpt":{"rendered":" YHC had signed up for today’s Q not knowing that there would be a surprise 5th Week of the Iron Pax Challenge. Distillery had devoted last month to the IPC, and I decided to keep it going for the “bonus week” with a very modified option for the rest of us! After setting up a […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-20409","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Ziggy ","date":"10\/6\/2022","pax":"Spicoli, Sea-Man, Cruiser, Adobe, Crash, Boomerang, Schneider, Sour Mash, Ziggy Stardust (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20409","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20409"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20409\/revisions"}],"predecessor-version":[{"id":20436,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20409\/revisions\/20436"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}