The Best of the IPC
After 5 weeks of the Iron Pax Challenge, I figured the PAX wouldn’t want to stop cold turkey, might be withdrawal issues, convulsions, revolts, etc… I decided best bring them a workout to “taper down” so to speak, from the IPC. Lately, I have also heard grumblings from our MQ about not enough time devoted to Mary, PAX is getting a little soft in the middle, planks are starting to look like some cheap warped 1x1s from Lowe’s, you get the picture – sagging in the middle. Please don’t shoot the messenger, just repeating what the MQ himself said. And that is how the plan for the beatdown came about.
Warm-a-rama: IST IC x 15, Penny Pickers IC x 10, Mountain Climber IC x 15, Slow Merkins IC x 10, Lateral Hop Squat tried in cadence, didn’t work too well, did them for a while, lets just say 10. (please don’t judge this workout by the failure of this one activity)
Grab a block and head to medical building parking lot.
The Thang: Partner up, repeat one exercise from weeks 1 – 4 of the IPC. Partner 1 performs exercise, Partner 2 performs some movement from point A to B. Switch when Partner 2 returns
Week 1; Partner 1 – Hand Release Release Merkins (100); Partner 2 – Lunge walk to speed bump and back.
Week 2: Partner 1 – Vertical Block press (100); Partner 2 – bear crawl to speed bump, run back
Week 3: Partner 1 – Squats (200); Partner 2 – karaoke to speed bump and back
Week 4: Partner 1 – Block merkins, one on each side counts as 1 (75); Partner 2 – run to other end of parking lot and back.
Mosey Back for Mary – Play Bay City Rollers – Saturday Night: When spelling S-A-T-U-R-D-A-Y side straddle hop; otherwise in plank position doing a merkin when they say “Saturday” – approx. 3 min.
Tabata – 5 cycles, 2 exercises (planned on 5 exercises but ran out of time) 20 sec on 10 sec rest
Luge, LBC (Exercises missed – RBC, Low Flutter, crunchy frog – feel free to do them OYO for extra credit.
Prayers: Tugboat’s nephew Bryce (17) – cancer, cure for covid, strength to be better leaders in community/home
Announcements: Mount Afton Challenge to raise money for Bryce’s cancer treatment – Jan. 9.
MECA Golf outing this weekend – good luck Terrible Towel and Hop Hunter (and Hokie P and Uecker representing dawghouse)
MECA 20K to end 2020 – get signed up now… you don’t want to fall behind on your burpees.