8 PAX posted at Commitment and 8 PAX are gonna hear the timer in their dreams for a while. That’s right, the ever popular EMOM (every minute on the minute) timer from the IPC made an appearance this morning.
60 seconds to go, so DiCCS provided and then a brief explanation of the timer. Every Minute, On the Minute we’ll be doing 2 Burpees. Stop what you’re doing and do your Burpees, then pick back up where you left off. “How long are we doing that for?” they asked. Well guys, Commitment is an hour long workout. You do the math.
Mosey up the road towards the school and stop to do SSHs, Imperial Walkers, Moroccan Night Clubs, Calf Stretches, and Burpees of course, along the way.
Starting in the parking lot next to the school we did another throwback to the IPC:
- 5 Hand Release Merkins
- 10 Leg Raises
- 15 Jungle Boi Squats
- 20 Big Boi Sit-Ups
- 25 Stationary Lunges (1=1)
Mosey on over across the playground and find some wall for some Donkey Kicks. A Chastain favorite, we start with 10 Donkey Kicks, leaving your feet on the wall after the 10th and do a 10 second countdown. Repeato with 9 DKs and a 9 second count until we get down to 1 DK and 1 second count. Oh yeah, don’t forget about the Burpees
A handful of regular and pistol LBCs then a mosey back to the first parking lot and find a spot on the curb for some suicides. First curb and back then 10 Mike Tysons. Second curb and back then 10 Bonnie Blairs. Last curb and back then 10 Flutters (2=1).
Back past the playground for another round of the IPC stuff from above. Now it’s race time! Take a lap around the lot BUT vary your speed:
- Side 1 – Run this at race pace. AKA the speed you’d run in a longer distance competitive race. ~70% of your top speed
- Side 2 – Run this at a recovery pace; ~50% of your top speed
- Side 3 – Finish line pace! 90-100% speed
- Side 4 – Walk this one out
Follow this up with 10 T Merkins, 10 Squats, and 10 American Hammers all in cadence
Run another lap then follow it up with 10 Spider Merkins, 10 Bomb Jacks, and 10 American Knock Outs
Run one more lap then mosey to the other parking lot and back on the curb for another Chastain favorite: the Bear Lunge Broad Jump. 8 Bear Crawls, 4 Lunge Walks, and 2 Broad Jumps (feet together) to the first curb and back. Then repeato for good measure
Mosey back to the entrance road for some Paula Abduls with 5 Dry Docks up and 5 Squats back at the trees on the left.
Almost there! Circle up in the COT lot for one more round of the IPC work. 4 minutes left?? Partner up and do Dips on the picnic tables and partner two runs around the building.
Back to COT and finish our last 2 Burpees.
Whew! No one but YHC knew they’d be doing 120 Burpees today. Poor Deep Dish died a little inside as soon as I mentioned the timer (he was the only
sucker PAX that did that with me 2 months ago when I Q’d Dromedary). J-Woww kept threatening to pull his Site Q card and overrule my weinke, but I know he secretly enjoyed the Burpees. Great job Doughboy coming back from the COVID and jumping right back into the workouts. Kinda feel a little bad for Ghosted as well. The guy started F3 week 1 of the IPC and kept coming back. He was probably glad it was finally over only for me to bring it right back out this morning.
Doughboy was the 6th man this morning. Bottlecap brought him out a couple years back and he went to the July 4th challenge and started with 100 pull-ups. He still came back the next day and has been a regular ever since. He also got his name from from the Kentucky Throwboy. Pretty cool. Thanks Doughboy!
Nobody felt like doing announcements this morning, so YHC took us out