AO: COLOSSEUM
QiC: Mr. Miyagi
Date: 09/25/2024
Title: IPC 2024 Week 3 – Brenton Sandwich
Number of HIMs: 4
Bullwinkle, Door Jam, Little Annie, Mr. Miyagi
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO
Tha Thang:
IPC 2024 Week 3 – Brenton Sandwich
Complete the workout for time
Cones or markers set 30 yards apart from each other.
Part A: "Bottom bun"
Brenton WOD:
• 30-yard bear crawl to the cone
• 30-yard standing broad jump back
• Perform 3 burpees after every 3 broad jumps
Part B: "Meat"
Exercises:
• Burpee Block Jump Over (Each time you jump over the block = 1 rep)
• Thrusters
• Bonnie Blairs (Right leg-left leg = 1 rep (the hard way)
• Hand Release Merkins
• Big Boi Sit-ups
• 400m run
Format:
21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Repeat Part A: "Top bun"
• 30-yard bear crawl to the cone
• 30-yard standing broad jump back
• Perform 3 burpees after every 3 broad jumps
COT:
Prayers for Little Annie and his wife's fundraising sale for their mission trip.
Pledge and pray.