Warm-O-Rama:

Mall Cop asked for no Burpees, Man Makers, Bear Crawls, or Crawl Bears on Slack prior to the BD, so naturally YHC had the PAX do all of these in the Warm O Rama.  (Word of Advice- Don’t try to do burpess or man makers in cadence.)

YHC missed out on some of the IPC BD’s this year as I am sure other PAX that posted at WarTowne did as well.  As a treat, YHC decided to do a condensed version of each week as the BD.

It sucked really bad.  You are welcome.   I guarantee that we will do this BD again when YHC Q’s.

IPC 2020 Wk1

— Inspector’s Gadget EMOM (called by app)-

13 minutes

3 Burpees (Begins Rd & EMOM timer) –

20 Hand Release Release Merkins –

30 Leg Raises –

40 Jungle Boi Squats “2Spoonz Style” –

50 Big Boy Sit-ups –

60 Stationary Lunge Steps (ct ea leg as 1 rep)

IPC 2020 Wk2

Complete a 100 yd run that starts and ends at Goal Line (do not carry block)

Pick up block and complete 10 Thrusters at the Goal Line

Rifle carry coupon 25 yds Complete 25 Decline Merkins at 25 yds

Rifle carry coupon back to Goal Line Complete 10 Thrusters at the Goal Line

Rifle carry coupon to 25 yds Complete 25 Man Makers at 25 yds

Rifle carry coupon back to Goal Line Complete 10 Thrusters at the Goal Line

Rifle carry coupon to 25 yds Complete 25 Weighted Squats at 25 yds

Rifle carry coupon back to Goal Line Complete 10 Thrusters at the Goal Line

Rifle carry coupon to 25 yds Complete 25 Kettle Bell Swings at 25 yds

Rifle carry coupon back to Goal Line Complete 10 Thrusters at the Goal Line

Rifle carry coupon to 25 yds Complete 25 Vertical Block Presses at 25 yds

Rifle carry coupon back to Goal Line Complete 10 Thrusters at the Goal Line

Rifle carry coupon to 25 yds Complete 25 Alpos at 25 yds

Rifle carry coupon back to Goal Line Complete 10 Thrusters at the Goal Line

IPC 2020 Wk3

Run 100 yd (50 yard line and back)

50 merkins

Run 50 yd (25 yd line and back)

45 squats

Run 50 yd

40 merkins

Run 50 yd

35 squats

Run 50 yd

30 merkins

Run 50 yd

25 squats

Run 50 yd

20 merkins

Run 50 yd

15 squats

Run 50 yd

10 merkins

Run 50 yd

5 squats

***Run 100 yd***

IPC 2020 Wk4

5 Burpee Block Jump Overs (BBJO)

Murder Bunny 25yds 25 Thruster

Return to the goal line with your block

5 Burpee Block Jump Overs (BBJO)

Murder Bunny 25yds 25 Alternating block merkins

Return to the goal line with your block

5 Burpee Block Jump Overs (BBJO)

Murder Bunny 25yds 25 Curl Presses

Return to the goal line with your block

5 Burpee Block Jump Overs (BBJO)

Murder Bunny 25yds 25 Block Windshield Wipers

Return to the goal line with your block

5 Burpee Block Jump Overs (BBJO)

COT- prayers for stopwatch and the sharapova family.