Five PAX beat the fartsack to get better. There were rumblings of what they thought we were going to be doing and they soon found out they were right. In essence of the upcoming IPC (Iron PAX Challenge) I wanted the PAX to get a taste of what goes down during these. Here is what we did…
WARM UP:
Mosey around and over to Silo.
IST x10ic
Michael Phelps x10ic
Various leg/arm stretches
Squats x5ic
Merkins x5ic
Grab Cindy and OH carry to baseball outfield for…
THE THANG:
The Wheel
Everything starts in the center of the wheel with 10 Block Thrusters
Rifle carry 25yards
25 Derkins
Rifle carry back to center
10 Block thrusters
Rifle carry 25 yards to next spoke
25 Blockees
Rifle carry back to center
10 Block Thrusters
Rifle carry 25 yards to next spoke
25 Block squats
Rifle carry back to center
10 Block Thrusters
Rifle carry 25 yards to next spoke
25 Block Swings
Rifle carry back to center
10 Block thrusters
Rifle carry to next spoke
25 Block press (through the window)
Rifle carry back to center
10 Block thrusters
Rifle carry to next spoke
25 Block lunges
Rigle carry back to center
Thats 1 round
We rinse and repeat and got through the following
Derkins x10
Blockees x10
Block squats x10
Put toys away and mosey to flag
MARY:
STRETCH!
MOLESKIN:
That's a tough WO but hits all types of muscle groups. Hats off to Dr. Duck and making the necessary modifications to help stay injury free. You crushed through everything RESPECT RESPECT! Great to see The Original Chowdah (haha) back out with us after healing from injuries. Way to rip off the bandaid with this WO. Eagle and Baymax as always crushing through things. Not sure they even broke a 😓 until the blockees !
These type of WOs will be around more often at least on Tuesdays at 0430 but do what you can. These are definitely more of a challenge but as Dr. Ducks shirt said this AM, "But did you die?" Nope so choose the harder thing!
Thanks for following my lead on an IPC WOD.
Until next time,
Sunspot OUT!