AO: Wildcat
QiC: Manhole
Pax Count: 10
Pax List: Big Apple, Chaingang, GreenBean, Klingon, Manhole, Pick 6, Saltlick, Suds, Wreck-It Ralph
FNG Count: 0
Downrange: N/A
10 came out to try their hand at the final week of IPC 2022 and everyone successfully navigated the trial.
IPC WEEK 4 – FINAL CHAPTER 2022
https://f3greenwood.wordpress.com/2022/09/25/ironpax-challenge-week-4-death-by-skinny-runner/
DEATH BY SKINNY RUNNER
Format: This is a for time workout.Set-Up:Measure out 400 meters however you want or utilize a 400 meter track.
Have a white board, poster board, or even a pizza box with the workout progression written out so you don’t forget the “NEXT EXERCISE“.
THE WORKOUT
100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile runModified Version of Death by Skinny RunnerModify by Distance: Half the running: ½ mile run, 200 m run, ½ mile runModify by exercises: Based on your ability, substitute any exercise, modify as necessary*if difficulty with jump rope:Do less reps of jump rope or
jump over a line in road forward/backward or side to side
Modify by reps: Less reps for any exercises as necessary
Modify by speed: Slow down and cap the workout when PAX finish
CoT:
I think I took us out, but I could be wrong.
Naked Man Moleskin:
Reminder, QSource on Thursday at Panera, led by GreenBean.