09/03/2021 - The Citadel - IPC – Week 0 – Take Deux

AO: The Citadel

When: 09/03/2021

PAX:

Number of Pax: 8

Pax Names: Bootlegger, CVS, DJ Sump Pump, Fargo, Handy Manny, Nala, Puddles, Squeaky Clean,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥PREBLAST- THE CITADEL – 9/3/21 5:00🔥🛠🔥

If you missed Week 0 of the IRON PAX CHALLENGE on Wednesday, or if you didn’t like your time and want another shot to improve, or you just love to run and do Merkins, then you are in luck.  Come on out to THE CITADEL for a repeat of the IPC Week 0 Challenge.  Note the 5AM START time.  Come get faster, get stronger, get better.  Come Get Some!  HC below.

  • 100 Merkins
  • 800m 🏃 
  • 75 Merkins
  • 1200m 🏃 
  • 50 Merkins
  • 1600m 🏃 
  • 25 Merkins
  • 2000m 🏃 

PLEASE BE DRESSED 👟 AND READY TO WARM UP AT 5AM SHARP.  THE CHALLENGE WILL BEGIN AT APPROX 5:10AM

When I signed up to Q for this Friday, I was not aware that Friday’s at the Citadel were deemed Iron Pax Challenge makeup days for September.  Fargo and CVS reminded me of this fact.  No problem.  I made sure the IPAD and speaker were charged before I went to bed.  I arrived early to set up for the already earlier than normal start time at 5am.  CVS, the trusted site Q was already there with flag planted.  I headed to the end of the parking lot to setup shop.  I got the cones out, wrote out the IPC beatdown, got the speaker and IPAD ready and headed back to the flags to get things going.  By this time Bootlegger was there with CVS.  The rest of the troops rolled in.  It was time to rock and roll.

Welcome and Disclaimer provided.

Onto WoR.  DJ  Sump Pump came in hot and Fargo decided he didn’t need no stinking warm up as he showed up just in time before we started the IPC.

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Tappy Taps (12)
  3. Goofballs (20)
  4. Abe Vigodas (12)
  5. Imperial Walkers (12)
  6. Arm Circles (10/10)
  7. Seal Claps (10)

The Thang

Thang 1 – IronPaxChallenge – Week 0 Workout 2021 – Makeup

  • 100 Merkins
  • 800m 🏃 
  • 75 Merkins
  • 1200m 🏃 
  • 50 Merkins
  • 1600m 🏃 
  • 25 Merkins
  • 2000m 🏃 

Mary (IC)

  1. Outlaws (10/10)
  2. E2K (10/10)
  3. LBCs high legs (20)
  4. Sweat Angels (10)
  5. Flutter Kicks (20)
  6. Pilates 100 (20)
  7. Hold Plank to 6:00

Circle of Trust

CoR; 8 PAX Strong

Announcements:  Sign up for 5K, IPC, and FMSC

NoR

Prayer Request:  None

Closing Remarks and Prayer Offered up

Naked Man Moleskin

To be honest, going into this workout, my legs were shot.  I did run club Tuesday where I did 10-15 minutes of sprints, then ran for another 1.5 miles.  Then I did the IPC Wednesday for another 3.5 miles, plus some for picking up the 6.  Then I did run club Thursday for another 4 miles.  Then today I put in almost 4 more after the 3.5 and an extra .5 for picking up the 6.  These old legs are not accustomed to that much consecutive run days.  Oh well, I am sure I am stronger/faster because of it.

  • Squeaky Clean – Left us all in the dust.  Crushed the IPC.  This guy can run.
  • Puddles – No quit in this guy.  He crushed his first IPC.
  • DJ Sump Pump – Got after the IPC for the 2nd time this week and actually clocked his time.  He  was on my heels the entire time
  • Nala – Also got after the IPC for the 2nd time this week and improved over his first go-round.  Another guy that has some kick.
  • Bootlegger – Crushed his first attempt at IPC.  I think he was holding back as he put it into another gear on the final stretch of the final lap.  Nice work.
  • CVS – Another crazy that got after the IPC for the 2nd time this week.  He told me at coffee that he did not finish when he ran earlier this week.  However, he had no problem today finishing strong.
  • Fargo – Also got after the IPC for the 2nd time this week, which was impressive given he was entertaining the night prior.

It was great having you guys out this morning.  We all got through this together and are better because of it.  Rest up.  Next week the real IPC intensity will kick up a notch.

Until next time.

Handy Manny

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