IPC week 3 – b the emom or the wobble

A beautiful, cool morning greeted the Pax for IPC week 3.   Uncertain of how long we would need to complete the workout, our Warm-a-Rama consisted of a mosey to the track by way of the road.  We did a few stretches at the track before we began the challenge at 7:09.

By 7:50, all Pax had completed IPC week 3.  A big shout out to Peeping Tom who looped back on his final lap to join YHC on my first of 3 laps to complete the challenge.  Peeping Tom then stayed with YHC for 2 extra laps encouraging me to keep going.  YHC surely would have been walking if not for Peeping Tom’s willingness to leave no man behind.

Since we had extra  time to make our way to the front and knowing Cuddy wants to work on pull ups, we stopped at the pull up bar to get in 1 AMRAP set.

We returned to the parking lot to count, name and pray.  Great work today.

B the EMOM  or  The Wobble

Timer set for 2 minutes. Exercises to be done are:

  • 50 Kraken Burpees (3 hand release merkins to a burpee = 1)
  • 50 BDE burpees (burpee, to a Mike Tyson/jumping lunge (1 on each leg), to a squat = 1)
  • 50 Mike Tyson/Jumping Lunge (right leg-left leg= 1).

Workout starts at the first cone. Start the timer.  Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. Complete the rep before running to opposite cone.

After finishing 50 Kraken Burpees, run 400 meters. 

Return to the cone where you started the run, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. 

After finishing 50 BDE Burpees, run 800 meters. 

Return to the cone where you started the run, begin 50 Mike Tyson/Jumping Lunges (right leg-left leg = 1).  When you return, you start doing the Mike Tyson/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Mike Tyson/Jumping Lunges. 

After finishing 50 Mike Tyson/Jumping lunges, run 1200 meters. 

Leave a Reply

Your email address will not be published.