Backblast: IPC Week 1
Date: Tuesday, 9/5/23
AO: #ao_tar_pit
@ PAX: @Jolly@Big Mac@Bo-Peep@SAGA@DQ@Da Vinci@Banks@Katniss@Panhandle@Tortuga@T-bone@8-Track@Sparrow@Beaker@Shiplap
FNGs: 0
Q: @Shiplap
Total: 15Warm-o-rama:
- Side straddle hops
- Good mornings
- Arm circles
- Runners stretch
IPC Week 1
Description from the F3 Greenwood site:
FORMAT
- 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
- Coupon and EMOM timer is needed for this workout
- Set an EMOM timer for 5 minutes and when the timer starts, the workout starts.
- E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
- Set out 2 cones
- 1 cone is at the starting line
- 1 cone is 10 yards out
THE THANG
- In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
- Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
- If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle CarryMoleskine: Be a great communicator
F3 Wheaton 