So with all the buzz about IPC swirling around I thought we should start incorporating some of week3’s exercises and distance into a workout. I remember during our solo quarantine days, a Pax posted an Elevator workout (@Gerber?) – with rounds building off the previous. So I plucked this off the fax machine with a few tweaks to emphasize the movements for IPC.
Mosey to the front of the school: SSH/various calf/Dogs/Dugans. THEN DEMONSTRATE several moves including Mike Tyson, Shoulder Tap MERKINS, and an IPC Squat (lots of mumble chatter from a few – deadwood and easybutton……)
Head over to Brookmeade Neighborhood.
Double Dimes down Brook Glen circle. 10 Bobby Hurleys at circle/10 speed skaters at top. 2 Times
Main Stage: The Evil Elevator:
Head to intersection Abbeywood & Brookmeade. This first section of the neighborhood is 1/2 mile. split that in half and two 1/4 mile sections at the diagonal corners.
Run 1/4 mile
10 Mike Tysons
Run 1/4 mile
10 Mike Tysons/20 IPC Squats
Run 1/4 mile
10 Mike Tysons/20 IPC Squats/30 Shoulder Tap Merkins
Run 1/4 Mile
10 Mike Tysons/20 IPC Squats/30 Shoulder Tap Merkins/40 Single Leg Lunges
Run 1/4 mile (running late on time) 10 Tysons/10 IPC Squats/10 Shoulder Tap Merkins/10 Lunges/10 Big Bois
5 minutes to get back to COT
We got in some good mileage (3.25) and over 250 upper body/leg work in.
Lots of good work out there today:
Co- MVPS today go to DoughBoy and Chatterbox – Doughboy made it a point to get through the exercises with form and complete all. Chatterbox with grit and determination only a month in and finishing one of the longer bootcamp workouts.
Bread Bowl- he got some form pointers from some angry form police – but that doesn’t bother him. He also put in some mileage so should be sleeping through all his zoom classes today
Ricky Bobby – He got out to a fast start to set the pace.
Red Tape – runs easy and it looked pretty effortless
Schneider was grinding man- his legs were tired be he was pressing through the runs-
Deadwood and Easybutton were setting the pace out front – their listening skills need work
Rockwell is sneaky fast – he was pushing the front of the pax. IPC cant contain him – if he shows up
Surge – continues to get faster after taking ignition/swarm runs..
Magnolia – seems to be building up his speed and strength as was pushing the pace
Sugar Daddy – consistent posting everyday and usually the first respect pushing the front guys
High Hat – he’s not going to sneak up on you, you’ll hear him coming- but he’ll also pass you. you left me in the dust today..
Swimmers – silent assassin – doesn’t say much- plugs away and is pushing the pace
Baio – ditto – silent assassin- are we going to lose him to the Gazelle crowd……..
Mashers there to towel us off at the end:
Mayhem, Lambeau, Wrigley, Posse
Prayers up for Mack and Jack. Mayhem asked we pray for him as well.