Surprise!!!

Surprise!!!

Workout Date:

09/10/2020

QIC:

Headgear

PAX:

CheezyBiscuit, SpinalTap, Weedeater, Flossy, Rocket (Respect, DR - Lake Norman), GreaseMonkey, Risky Business (DR - Princeton), Karma, LazyBoy, Blacktop, Esau, Mater, Headgear (QIC)

The Thang:

AO: Blackbeard

Conditions: Hot and Humid…no breeze

Its been a tough week.  OneCall hosted the #MondayDouble for Labor Day with an almost 2 hour #ElevationMonday ruck and an Oyster Bootcamp.  Tuesday, #Warthog hosted the #IronPAXChallenge.  Last time YHC was at #BlackBeard, we were just gearing up for this year’s #IPC and the BlackBeard PAX for the most part hadn’t heard of it. YHC didn’t want them to miss out and also thought I could pull out a couple of more reps so a text was sent to Weedeater to see if he was game for doing this again and bringing the blocks.  No hesitation, “Do it.  Don’t tell anyone.  Let it be a surprise.”  Hmmm… sounds like a plan, a surprise just like any other workout…but the Week2 IPC is not every other workout, it is a smoker!  Showed up to the AO about 0455 with Weedeater rolling in just behind.  Weedeater used his measuring wheel to map out the 400 meters while YHC found a spot to mark off the Wheel of Misfortune at 25 yards.  PAX start showing up and we moved the ShovelFlag to our center point for the wheel…yes I know you don’t normally set it up here but today is not a normal day.

1 minute warning

Disclaimer

Explanation of IPC and the Week2 workout with Weedeater demonstrating proper form.

Quick Warm up:

1 lap mosey around the parking lot

SSH x20 IC

IW x15 IC

Weedeater takes the PAX to the start point for the run while YHC starts time, and leaves the timer at the ShovelFlag and runs to catch up.

Place the Shovel Flag (or a cone) in the center of the field. Then place 6 cones evenly spaced in a circle 25 yards from the Shovel Flag in the center. Each cone represents a 25 yard(75ft) spoke on a wheel.

Requires a 75ft measurement. Use pre-measured string, measuring tape, or a measuring wheel, etc. to accurately set the cones.
Requires 6 cones or other location marking device. Shirts or towels work great in a pinch.
Requires a concrete coupon weighing a minimum of 35lbs.
Requires 400m measured.

Scoring: Total reps completed in 43 minutes.

The time begins with the start of the 400m run and ends 43 mins later with your final rep. The total reps completed in 43 minutes is your final score.
*The 400m run does not count towards the rep total, but MUST be completed at the beginning of each round.

WOD:
Place coupon at Shovel Flag.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block)

Pick up block and complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone A (please completely move beyond/around cone)

Complete 25 Decline Merkins at cone A

Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone B

Complete 25 Blockees at cone B

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone C

Complete 25 Weighted Squats at cone C

Rifle carry coupon back to Shovel Flag

Complete 10  Thrusters at the Shovel Flag

Rifle carry coupon to cone D

Complete 25 Kettle Bell Swings at cone D

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone E

Complete 25 Vertical Block Presses at cone E

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone F

Complete 25 Alpos at cone F

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

**This completes one full round**

Rinse and repeat for 43 minutes.

The Particulars:
Begin each round with a 400 meter run then perform the exercises as prescribed.
Note that a 7th set of Thrusters has to be completed to end each round prior to running the 400 meters for the next round.

Announcements – Oyster new time to 0600-0645 and added Friday Workout.  FreedToBleed Oct 30.  BLACKBEARD 5 YEAR ANNIVERSARY on TUESDAY, SEPT 15TH WITH A SPECIAL 0515 START TIME TO BE FOLLOWED BY COFFEE AND DONUTS.  PLEASE HC ON SLACK!

Prayers – Spoken and Unspoken

Thanks to Weedeater for bringing the blocks and for precisely measuring out the 400meters!

We lost a few PAX because of time.  The disclaimer, explanation and quick warmup took longer than 2 minutes so the 43 minute workout ran over time and BlackTop, Esau, and Mater had to leave.  Sorry…Start on Time, Finish on Time.  Everyone pushed hard.  SpinalTap, Weedeater and YHC did this for the second time this week.  SpinalTap got tired of carrying blocks and smashed one on the ground.  Weedeater got a few more reps in.  YHC got a few less.  Cheesy loved that we brought the IPC to BlackBeard and is asking for more.  Karma got tricked into showing up to this as did the rest of the BlackBeard and DR PAX but F3 Princeton PAX RiskyBusiness is from Greenwood so this was a good way to welcome him to South Carolina.  Funny how small the world becomes in F3, as both DR PAX, Rocket and RiskyBusiness are from different regions/states and have posted together in Princeton and both happen to be DR to the GrandStrand this week.  Thanks to all the BlackBeard regulars, Flossy, LazyBoy, Blacktop, Esau, Mater, SpinalTap and CheezyBiscuit for showing up today and keeping this AO running!  YHC missed the rest of the regulars but we see how you all keep this AO running and growing!  #TClaps   Hope to see some of you at The Oyster and Warthog or even some of our other AOs just a little farther from you.  Hwy 31 can get you to BombSquad and Timeshare pretty quick on a Saturday morning.  As for rest of the F3GrandStrand PAX, Post to BombSquad and Q a workout down here.  Everyone needs to get down here on Tuesday, Sept 15 for their 5 Year AO Anniversary Celebration!

Its an honor to lead!

Headgear out!!!

 

 

Leave a Reply