AO: THE FOUNDRY
QiC: Swabbie
Date: 10/05/2022
Title: IPC wk5
Number of HIMs: 8
Falcon9, Hobby Lobby, Minutemaid, noodles, Quikrete, Sherman, Swabbie, WKRP
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tunnels and IPC instructions
Tha Thang:
Format: This workout is 5 rounds for time.
Set-up:
Measure out 10, 20, and 30 yards
Set an EMOM timer for 5 minutes.
5 Kraken Burpees every 5 minutes.
When the EMOM timer goes off, stop what you're doing and do 5 Kraken Burpees
Round 1
10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny
Round 2
20 Thrusters
20 yard Murder Bunny
20 Thrusters
20 yard Reverse Murder Bunny
Round 3
30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny
I’m beginning to sense a trend
Round 4
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Murder Bunny
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Reverse Murder Bunny
Well, I thought there was a trend
Round 5
50 Merkins
10 yard Murder Bunny
50 Merkins
10 yard Reverse Murder Bunny
COT:
Prayer REQs
Announcements
Pledge