It has been a long time since I posted at this AO. So when the Q sheet is opened, I signed up to Q. There was some mumblechatter about doing IPC Week 5. I think we had enough for 4 weeks of IPC. There were 3 pre-ruckers.
After quick disclaimer, we stayed in place and do the warm up: Weed Picker, Wind Mills, SSH, Moroccan Night Club & Imperial Walker.
We moseyed to the soccer field and use the 4 corners of the penalty box area and a center stations. The exercises are Mercans, Squats & Burpees. It was an old fashion beat down.
Start in the center and run to 1 corner for 20 mercans and run back to the center for 3 burpees, run to the next corner for 19 squats and the back to the center for 3 burpees.
Repeat and decreased the reps of each exercies by 2 for each corner.
Mercans: 20-18-16-14…. – 2
Squats: 19-17-15-13…. – 1.
Burpees: 3 each time
Once you finished plank for the six or finish with the six. After a few rounds YHC reduced the Burpees to 2.
Moseyed to the Widowmaker Slope, grabbed coupon and head down to the bottom of the hill where we did a pyramid or ladder using coupong
round 1: Skull Crusher, Curl & Bent Over Row. Reps: 5-10-15.
moseyed around the trail (the King’s field).
round2: Overhead Press, Chess Press & Bent Over Row. Reps: 15-10-5
Riffle carry coupon to the manhole & returned to the coupon pile and moseyed to the top.
Moseyed to the pavilion for some sevens (Dips & Step-up) and Derkins.
With a few minutes left we moseyed back to the flag for some Mary: Gas Pumper, BBS & Freak Mercans (something along that line).
Fall Convergence at the Boneyard (Newtown Park) Saturday October 29 @ 6:30am.
Reminder about blood drive in November during Thanksgiving weekend (check slack)
It was great to be back at the this AO and honored to lead the PAX this morning.