An impromptu IPC for an OTB beatdown. Hefty and Clark meetup at the Mustang AO to take on week 1 of IPC 2023.
40 of each exercise broken into 10 reps of each, alternating between each exercise. When the timer sounds do the MOT out and back 10 yards
Continue with reps in round until 80 total reps done. Then move to next round. If you finish all 3 before time is up (45 minutes), repeat. Count reps based on what round you’re on if you care to submit your score. MOT does not count as reps.
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Flying squirrels are just burpees without the push-up
WW3s are with the block, sit-up, press block up, block down, lay down, chest press block (that’s one rep)
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Block over burpees are do a burpee, when you jump go over the block.
No cheat merkins are hand release at the bottom and shoulder tap each shoulder at the top
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
Thrusters are squat thrusters with the block
Jillian Michaels are basically a donkey kick with a jump knee tuck
Rifle carry looks like a Zamperini
I think we completely lost count. Also completely crushed Hefty’s morale when he thought we were done after round 3 having still having over 20 minutes left on the timer. And since we started at 0900 then sun was just breaking through the clouds. We got through one full completion and may have had time to complete a 2nd. Maybe we did, I really lost count multiple times. Reps, rounds, total rounds, how old I was, etc. O2 depletion was a real struggle.
Pro tip, do this in the grass or with a mat… ouch on the tail bone.