09/14/2022 - The Outpost - IronPax Challenge 2022 | Week 2
AO: The Outpost
When: 09/14/2022
PAX:
Number of Pax: 23
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Snoop-a-Loop
Introduction
PRE-BLAST – THE OUTPOST – 9.14.22 IPC Week 2
The Belle Ringer
Arrive as early as you’d like to stretch and get your mind right.
WoR will begin at 5:10, iPad timer starts at 5:15
– Here’s the workout: https://youtu.be/vpOXBc6n9jk, don’t forget your coupon
– Each star = 125 Reps, count your total reps
– Submit your score here: https://docs.google.com/forms/d/e/1FAIpQLSdesBJtTGntJx9e2UfhmmcMyZ_UGEy6TtFk50Mz-W4DHHcN-w/viewform?usp=send_form
– You can still register here: https://f3greenwood.wordpress.com/ironpax/ironpax-challenge-2021-registration-form/
Warm-O-Rama
5:10 – Welcome – 5 Core Principles – Mission – Credo – Description
– Side Straddle Hops (SSH) in cadence (IC) x 15
– Abe Vigodas IC x10
– Imperial Walkers IC x10
– Mountain Climbers IC x10
– 4 Blockees OYO
Move to the Center of the lot with your coupons, marked by the the tiki torch
The Thang
Format: AMRAP for 45 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.
Workout starts with:
1. 5 Blockees in the middle.
– Rifle carry to cone 2 and perform 10 “We’re Not Worthy”.
– Farmer carry back to center.
2. 5 Blockees in middle.
– Rifle carry to cone 3 and perform 15 Goblet Squats.
– Farmer carry back to center.
3. 5 ManMakers/Blockees in middle.
– Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions.
– Farmer carry back to center.
4. 5 Blockees in the middle.
– Rifle carry to cone 5 and perform 25 KB Swings.
– Farmer carry back to center.
5. 5 Blockees in the middle.
– Rifle carry to cone 5 and perform 30 Curls.
– Farmer carry back to middle.
Scoring: Total reps for 45 minutes of the exercises Each complete trip is 125 reps
Circle of Trust
Week 0 of IPC 2022 here at OP, the message was doing hard things keeps you prepared for real adversity
Week 1, the message was the trust-building effect that CSAUPs and IPC workouts have amongst PAX.
For Week 3, I’d like to cite the well-known quote: “The harder I work, the luckier I get.”
I think we all have examples, whether in our personal or professional lives where this quote manifested. I’m all for finding efficiency hacks and working smart, but like this workout, there’s no substitute for hard work.
Naked Man Moleskin
Turns out, I’ve been working out (modifying heavily) over the past month with a fractured distal fibula, which was a result of an impaired gait after slipping a disk on Aug. 2. The PTs and Ortho have suggested shutting it down for a couple more weeks, and they want to do more imaging to determine it’s healing properly. Takeaway: pay attention to the pain signals in and avoid shutting your brain off. This has compromised my participation in the Ragnar Bourbon Chase event, and other events, which is a bummer.
So YHC will likely be helping set up and Q these IPC workouts, but not actively completing.
Happy to help out however possible. Until next time!