{"id":27234,"date":"2026-08-07T16:33:23","date_gmt":"2026-08-07T20:33:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27234"},"modified":"2026-08-07T16:33:23","modified_gmt":"2026-08-07T20:33:23","slug":"ipc2026-prep-at-western-front","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/08\/ipc2026-prep-at-western-front\/","title":{"rendered":"IPC2026 Prep at Western Front"},"content":{"rendered":"<p>Today\u2019s workout was all about IPC2026 prep and was taken from Week 3 of last year\u2019s IPC. Week 3 was the Chris Kyle WOD and I modified some pieces but overall it was a good beatdown.<\/p>\n<p>I let the PAX know that I don\u2019t want to see it all about speed but I want to see full reps and good form (think I got approval from the form police)<br \/>\n<strong><br \/>\nThe thang:<br \/>\n<\/strong>&#8211; 25 yard sprint to the set of cones where your block\/weight is<\/p>\n<ul>\n<li>25 thrusters with your block\/weight<\/li>\n<li>25 block\/weight swings<\/li>\n<li>25 merkins of your choice<\/li>\n<li>25 bent over rows (modified this from the preblast)<\/li>\n<\/ul>\n<p>25 yard sprint back to start and do 5 burpees<\/p>\n<p>Finisher:<\/p>\n<p>Go to the side parking lot with the parking space<\/p>\n<ul>\n<li>Burpee broad jump to the next space<\/li>\n<li>One leg lateral jump over the concrete parking space<\/li>\n<li>Repeat down and back<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Q school August 8<sup>th<\/sup> at 9:00 AM with the Project Cornerstone guys. Brunch to follow.<\/li>\n<li>Ziffel \u2013 Has the Q at Alcatraz tomorrow. Cruiser has the Super Max Q<\/li>\n<li>Slowpitch has the Mentorship Monday Q at VI on Monday (True anniversary Q where it all started)<\/li>\n<li>Western Front shirts coming soon&#8230;???<\/li>\n<\/ul>\n<p><strong>Prayer Requests<\/strong><\/p>\n<ul>\n<li>Kiddos going back to school next week<\/li>\n<li>Leadership for the school systems<\/li>\n<\/ul>\n<p><strong>nmm<\/strong><\/p>\n<ul>\n<li>Subfloor was there. He was quiet today and didn\u2019t make fun of YHC or the beatdown. He just kept moving and doing his thing and made today look easy!<\/li>\n<li>Tonka received the compliment of \u201cYou don\u2019t even look sweaty\u201d which means he may actually be built of steel. Can someone test this guy!<\/li>\n<li>Gogh lead the way, had great form and wore sleeves\u2026\u2026.Not cool!<\/li>\n<li>Drama Queen did an EC ruck and kept saying \u201cNow I remember why I don\u2019t do IPC\u201d but in reality, he was just making us all feel better. DQ is a complete HIM out there in the gloom!<\/li>\n<li>Wahoo is another one that needs to be tested as I don\u2019t think he broke a sweat either. I think he liked my music choice for the most part until I skipped \u201cI got the magic in me\u201d and he let me hear it that he liked that song.<\/li>\n<li>Rubber Ducky also with the EC Ruck and he wore a vest during the beatdown. What a HIM. He also called me out for not wearing my vest. I think this was a toelio friendly workout because he wasn\u2019t telling me about his toes hurting but he did mention ManCrush I mean Cyborg.<\/li>\n<li>Cruiser also with the EC ruck and vest today. He kept saying he was tired but I think that was just to make me feel better that my workout wasn\u2019t hard enough. This guy is ready to crush IPC2026.<\/li>\n<\/ul>\n<p>Coffee after was a good time. Our outside table was taken so we got to sit inside and stink up The Coffee Mill. Good thing they had the fans going.<\/p>\n<p>Thank you for letting me lead today Ducky. I left the keys with ManCrush\u2026I mean Cyborg (dang it I keep doing that). You\u2019ll get them back when he finally posts.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today\u2019s workout was all about IPC2026 prep and was taken from Week 3 of last year\u2019s IPC. Week 3 was the Chris Kyle WOD and I modified some pieces but overall it was a good beatdown. I let the PAX know that I don\u2019t want to see it all about speed but I want to [&hellip;]<\/p>\n","protected":false},"author":697,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,206],"tags":[],"class_list":["post-27234","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-western-front"],"acf":{"q":"Slowpitch","date":"08.07.2026","pax":"@cruiser @subfloor @van.gogh @Rubber Ducky @Drama Queen @wahoo @tonka @slowpitch @ziffel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27234","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\/697"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27234"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27234\/revisions"}],"predecessor-version":[{"id":27235,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27234\/revisions\/27235"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}