Preseason IPC 2020- Wheel of Misfortune
Date: 2024-08-28 AO: sacs Q: Cheese Curd PAX: Focker, geraldo, Emoji, Roulette, wildturkey FNGs: None COUNT: 6 Modified version of my most favorite IPC workout. Grab your ruck and sandbag or if you are Focker, weight vest and cinderblock and head to the track
WARMUP: 1 lap around the track ruck and sandbag
THE THANG: 6 rounds of exercises: Always start and end the round with 10 Thrusters. Rifle carry in-between and 25 call reps of called exercise Example: 10 thrusters – riffle carry 25 yards – exercise x25 – riffle carry back – 10 thrusters Exercises- 1) ruck merkins 2) ruck burpees 3) weighted squats (ruck and sandbag) 4) Ruck swings 5) chest press and 6) high pull
Ruck another lap- ruck only
Repto but reduce the thrusters to 5 per side and 10 reps per exercise
We actually got through all 6 rounds with the modified format
MARY: weighted big boy, flutters ANNOUNCEMENTS: GoRuck Tough in Dec and Kid Rocks Oct race
COT: thanks Geraldo for taking us out – good to break in the silliness of IPC – I love this workout and we modified it to make it sandbag/ ruck friendly – I WAY overestimated my ability to lift heavy today. Modified as needed – Roulette found another gear towards the end of the workout and was crushing – Focker trying the workout with a vest and a cinderblock…he wanted some blockies, sorry to disappoint – Joker, Grasshopper and Site FNG Orange Whip all made the SB, but were doing running things on the track, so no pax stats today – Emoji and Wild Turkey just putting in work, never complaining – Geraldo still doesn’t do burpees
Overall, this is a great ruck/ sandbag workout. Sometimes we carried both, other times it was a solo carry. Either way, you got the workout you needed. Great job men!
WARMUP: 1 lap around the track ruck and sandbag
THE THANG: 6 rounds of exercises: Always start and end the round with 10 Thrusters. Rifle carry in-between and 25 call reps of called exercise Example: 10 thrusters – riffle carry 25 yards – exercise x25 – riffle carry back – 10 thrusters Exercises- 1) ruck merkins 2) ruck burpees 3) weighted squats (ruck and sandbag) 4) Ruck swings 5) chest press and 6) high pull
Ruck another lap- ruck only
Repto but reduce the thrusters to 5 per side and 10 reps per exercise
We actually got through all 6 rounds with the modified format
MARY: weighted big boy, flutters ANNOUNCEMENTS: GoRuck Tough in Dec and Kid Rocks Oct race
COT: thanks Geraldo for taking us out – good to break in the silliness of IPC – I love this workout and we modified it to make it sandbag/ ruck friendly – I WAY overestimated my ability to lift heavy today. Modified as needed – Roulette found another gear towards the end of the workout and was crushing – Focker trying the workout with a vest and a cinderblock…he wanted some blockies, sorry to disappoint – Joker, Grasshopper and Site FNG Orange Whip all made the SB, but were doing running things on the track, so no pax stats today – Emoji and Wild Turkey just putting in work, never complaining – Geraldo still doesn’t do burpees
Overall, this is a great ruck/ sandbag workout. Sometimes we carried both, other times it was a solo carry. Either way, you got the workout you needed. Great job men!
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