IPC Smokefest – Cinder EMOM Progression

Date: 12/30/2020
AO: Battleground (Halyburton Park)
PAX: Dixie Chick, Tiny Dancer, Kix, Earbud, Crockett, Copperfield, Gravity, Steak Knives, GOAT, & HushPuppy
QIC: HushPuppy
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
1. Workouts are always free
2. Are open to all men
3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
5. End with a COT

10 PAX heard the sound of the #HunkAlert going off! They grabbed their trusty cinder blocks and made their way to the Battleground on a chilly winter morning. Preparing themselves for not only the new year to come, but also for the IPC.

Warm-O-Rama:

SSH x 20 IC

Pebble Pickers x 10 IC

THANG:

PAX found their spot, and read the workout board while listening to the quick instructions from YHC. A progression of exercises done in order, increasing reps by 50, with a EMOM timer.

EMOM = 2 Block Thursters

PAX cannot move onto next exercise until the full set of reps has been completed for the previous exercise.

-50 Block Curl & Press

-100 Big Boi Sit Ups

-150 Alternating Block Merkins

-200 Monkey Humpers

-250 Block Windshield Wipers

All 10 PAX finished under 29 minutes! STRONG FREAKING WORK!!!! Steak Knives took the crown as the first finisher.

Finisher: We had about 10 mins. left for the workout so we ended with a little Block Ring of Fire/Call Your Shot.

1 PAX called out exercise with Block. Then riffle carried around circle 2 times. All other PAX completed called exercise until riffle carry laps were completed.

COT:

Huge shoutout and T-Claps to Copperfield for his first face to face workout in F3! All he has known before this was the Zoom In-The-Gloom. Prayers for Tom Sawyer, his recovery fro back injury, and the new Spartan AO at the recovery house. Prayers for a death of a friend to Gravity.
PAX, take the time to step back and reflect on your year. What are some things that you can do to accelerate and invigorate your own life. Think about forming a small shield lock with a trusted group of PAX!

HushPuppy Over & Out!!!!!

SMACK TALK!

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