AO: ISLANDS
QiC: Turtle
Date: 09/28/2026
Title: IPC Week 4 – Crayola’s Masterpiece
Number of HIMs: 8
Cardone, Lady Chablis, Miss Bliss, Pigtails, Quack, Rapinoe, Sbarro
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up on your own. Have a workout brief at 5:05, hard start 45 min AMRAP AT 5:15.
Tha Thang:
Format
45-minute AMRAP
Counting the total number reps completed in 45 minutes
Equipment
Standard Coupon
100-yard field marked off in 10-yard increments
Important Notes
Every exercise is 10 reps
Except where noted, how you carry the block is completely up to you
The Thang
Start at the 50-yard line
Start the timer
10 Thrusters at 50-yard line
Murder Bunny to 40-yard line
10 Pullovers to Knees to Block at 40-yard line
Reverse Murder Bunny to opposite 40-yard line
10 Pullovers to Knees to Block at 40-yard line
Murder Bunny to 50-yard line
10 Thrusters at 50-yard line
Murder Bunny to 40-yard line and then transport block to 30-yard line
10 Manmakers at 30-yard line
Transport block to 40-yard line and then Reverse Murder Bunny to opposite 40-yard line and then transport block to 30-yard line
10 Manmakers at 30-yard line
Transport block to 40-yard line and then Murder Bunny to 50-yard line
10 Thrusters at 50-yard line
Murder Bunny to 40-yard line and then transport block to 20-yard line
10 Curls to press to OH Squat at 20 yard-line
Transport block to 40-yard line and Reverse Murder Bunny to opposite 40-yard line and then transport block to the 20-yard line
10 Curls to press to OH Squat at 20 yard-line
Transport block to 40-yard line and Murder Bunny to 50-yard line
10 Thrusters at 50-yard line
Murder Bunny to 40-yard line and transport block to the 10-yard line
10 BDE Sit-ups at 10-yard line
Transport block to 40-yard line and Reverse Murder Bunny to opposite 40-yard line and then transport block to the 10-yard line
10 BDE Sit-ups at 10-yard line
Transport block to 40-yard line and Murder Bunny to 50-yard line
10 Thrusters at 50-yard line
Murder Bunny to 40-yard line and transport block to the goal line
10 Kraken Burpees at goal line
Transport block to 40-yard line and Reverse Murder Bunny to opposite 40-yard line and then transport block to the goal line
10 Kraken Burpees at goal line
Transport block to 40-yard line and Murder Bunny to 50-yard line
Round 1 is over
Begin Round 2 with 10 thrusters
Rinse and repeat for 45 minutes
Scoring
Count the total number of reps in 45 minutes
Each complete trip is 150 reps
COT:
Count, name, pledge and prayers. Prayed for healing for Sbarros Mom and for us as men.
Handed out patches to the Pax that completed all 5 weeks. Sbarro led the Islands each week, proud of the way you pushed through! And shoutout to Cardone for doing the workouts twice each week, once with us and the next day at the Lake. Strong work by all the Pax!