Chapter 1—The Beginning

 

It all began ITG on Thursday.  13 PAX arrived at The Ranch for a @belding led beatdown in preparation for IPC Week 4 on Saturday.  In attendance: Haka, Endo, Cheesehead, Smokey, Urkel, No-See-Um, Belding, Apnea, Vanellope, Grouper, Flat Tire, Dillio, and Water Boy.

 

@apnea arrived as the clock struck 5:30, so we all went into plank to review the 5 core principals of F3 and then some Plank Jacks IC x10.  This was enough time for @apnea to be strapped and ready to roll.

 

Mosey to the dead end roundabout for some warm up:

 

SSH x10 IC

Frankenstein x10 IC

Monkey Humpers x10 IC

Baby Arm Circles x10 IC

Merkins x10 IC

 

Quick mosey to the dead end for some work.

 

Count down from 20 with Jump Squats on 1 end and Merkins on the other.

 

Short 10 count and then we were off on a mosey to the courts for some quick water. Once all was good YHC took the PAX on another mosey to the Sunlake roundabout.  Couldn’t remember how may lines there were so we counted off.  There are 7.  Decreasing Burpees at each line with walking lunges between lines.  Al Gore for the 6.

 

@belding is becoming quit the runner as we were off again.  This time we stopped at the cross street otw to Sunlake for a set of Bruce Lee.

 

Then mosey to Sunlake and across to the Southside of LLR for a set of Mucho Chest.

 

Now came the test….and Indian Run with 13 towards the playground.  Good time by all and everyone pushed themselves.

 

To the pullup bars for Morning Call.  Had to push each other as time was running short.  Got through everyone and the AYG back to the courts for 6:15.

 

Way to push it Urkel!!!

 

 

Chapter 2—The Death

 

This was week 4 of the IPC.  Another 13 showed for the challenge.  Great job by everyone pushing to complete all 4 weeks.

 

In attendance:

Belding, Haka, Rub-N-Tug, DBA, Anchorman, Flat Tire, No-See-Um, Vanellope, Grouper, Sloppy Joe, Endo, Urkel, Cheesehead

 

Quick mosey to the dead end roundabout.  Plenty of grumblings this week after Haka’s 20 minute warm-up last Saturday.  Today was only 4 min.  The exercise aren’t important as we hustled back to the courts and FOP for everyone to have a block and water.

 

This week’s workout from F3 Greenville:

 

1 Round For Time

 

10 Burpee Block Jump Overs (BBJO)

Murder Bunny 25yds

25 Thruster

Return to the goal line with your block

 

10 Burpee Block Jump Overs (BBJO)

Murder Bunny 50yds

50 Alternating block merkins

Return to the goal line with your block

 

10 Burpee Block Jump Overs (BBJO)

Murder Bunny 75yds

75 Curl Presses

Return to the goal line with your block

 

10 Burpee Block Jump Overs (BBJO)

Murder Bunny 100yds

100 Block Windshield Wipers

Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)

 

Everyone pushed and finished with time remaining for a little relay race.  Q divided the PAX into 4 teams for a 100yd Murder Bunny race.  The finish was too close to call.

 

Ended with some dying cockroaches, superman, and Merkins.  All IC x10.

 

The End.

 

 

COT

Prayers for challenges we all face as fathers with our 2.0’s and to help guide those young men and women as they try to find their way.

 

Prayers for our athletes as the take part in competition this weekend to stay safe and healthy.

 

Prayers for No-see-um and Sloppy Joe next weekend in the Heavy Go-Ruck event.

 

Great job by everyone continuing to push each other to make us all better and for those helping to “Shake” the Weasel Shaker.