AO: Shadow
QiC: Dubya
Pax Count: 8
Pax List: Chaingang, Dubya, Fireballs, Manhole, Rum Runner, Snake Oil, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
“B” the EMOM – IPC 2021 Week 3
Half way done. Great job on fighting through the murder bunnies and learning how to count to “88” (thanks to Puget Sound for that solid beatdown) but are you ready for the return of another fan favorite from IPC2020? What can it be, you ask? Maybe, it’s the Wagon Wheel? You might would wish it was. Beep…..Beep……Beep…..GO! That’s right the EMOM timer is back baby. But there’s a slight twist. So, in the famous words of the wise Ty Webb, “B the EMOM”. “B” the EMOM Format Time based workout Measure out 400 meters or 1 lap around a standard track. Measure out 50 yards (using a football field would help significantly) The Thang Set the timer for 2 minutes. Exercises to be done are:
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
50 Bonnie Blairs/Jumping Lunge (right leg-left leg = 1)
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.
After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1) When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges. After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.
We used the parking lot at Dunwoody High School since the track is still out of commission.
Switchboard, who is recovering from the 36 mile Georgia Jewel race on Saturday came by to offer encouragement. Rumrunner took us out.