Slackblast:
- When
- Tuesday, September 19, 2023
- AO
- Colosseum
- PAX
- 22 +1 FNG Barkley, Bonsai, Cadre Olaf, Dojo, Joe Lyons, JWOW, Kaiser, Lighthouse, NakedAndAfraid, Pusher, Rebound, River Rat, Ruby Slippers, Sasquatch, Shield, SkateOrDie, Sofrito, Splinter, Straight Up, Sugar Daddy, Tesh, trucker
Slackblast:
IPC Week 3 without Cindy
DATE: 2023-09-19
AO: ao-colosseum
Q: Ruby Slippers
PAX: Shield Splinter JWOW Rebound Lighthouse Joe Lyons (F3 Long Duck) Barkley Sugar Daddy Bonsai Tesh NakedAndAfraid trucker Olaf Kaiser Sofrito Dojo Pusher Straight Up SkateOrDie Sasquatch River Rat
FNGs: 1 Wooden Leg
COUNT: 22
WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn't participate. Here's the run down:
RD1 - 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap
RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap
RD3 - 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap
RD4 - 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap
RD5 - 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap
RD6 - 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap
RD7 - 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap
Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.
MARY: No time
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COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!