AO: THE RANCH
QiC: Mr. Miyagi
Date: 09/09/2023
Title: PARTICIPATION AWARD – IPC 2023 WEEK 1
Number of HIMs: 7
Door Jam, French Press, Orange Juice, Sakrete, ShamWow, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Michael Phelps
Runners lunge stretches
Merkins x10
TTTs x15 IC
SSHs x15 IC
Tha Thang:
45min AMRAP (with E5MOM: 20 yards MOT)
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total
reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps.
This out-and-back E5MOM MOT will happen 8-times during the WOD on the 5th, 10th, 15th, 20th, 25th, 30th, 35th & 40th min.
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No‐Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
A separate weinke was present with modified exercises if Pax needed to modify.
COT:
Prayers for the men's conference at Countryside Baptist Church
Prayers for Pergo's knee
Prayers for a family that lost a family member from a shooting
Announcements:
Men's Conference
Last Growruck training opportunity at the Underground 9/16 at 0530
The main event – Growruck, October 6-8