Location: ao_birds_nest
Date: 2024-09-26
Weather: Warm
Q: Manchild
PAX: 4 – Manchild, Lifetime, Sour Mash, Doc Holiday
Warm-O-Rama
None
Tha Thang
IPC Week 3
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Author: Manchild
IPC Week 0 Prep
Location: Birds Nest
Date: 2024-09-03
Weather: 60s
Q: Manchild
PAX: 5 – Manchild, Doc Holiday, Quick Match, Bootlegger, Sour Mash
Warm-O-Rama
Two minutes OYO
Tha Thang
Pax did prep work for the IPC week 0 workout. Exercises included mountain climbers, merkins, overhead press, and squats with emom exercises. There was a half mile run in between. Pax finished with a circle of Abs.
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Water
Location: Birds Nest
Date: 2024-07-22
Weather: Rainy
Q: Manchild
PAX: 5 – Manchild, Bootlegger, Doc Holiday, Lifetime, Catnap
Warm-O-Rama
Jog and stretch
Tha Thang
5 rounds
-200 M run
-5 pull-ups
5-10-15-20-25 repetitions of:
-burpees
-coupon squats
-coupon swings
-sit ups
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Mod Murph prep
Location: Birds Nest
Date: 2024-05-20
Weather: 61 clear
Q: Manchild
PAX: 5 – Manchild, Catnap , Quick Match, Bootlegger, Doc Holiday
Warm-O-Rama
Carry coupons to track / Stretch
Tha Thang
W/ Weighted vests
800 M Run
40 rounds
-1 coupon ground 2 overhead
-2 air squats
-3 push ups on coupon
-4 lunges
800 M Run
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Oh my EMOM
Location: Birds Nest
Date: 2024-03-14
Weather: Cold
Q: Manchild
PAX: 6 – Manchild, Bootlegger, Lifetime, Sour Mash, Doc Holiday, Quick Match
Warm-O-Rama
Lap and stretches
Tha Thang
EMOM – Every Minute On the Minute
Starting with 12 repetitions
-burpees
-jump squats
-ground to overhead with Coupon
-V-ups
Complete each exercise every minute and rest in remaining time once complete. Increase by one repetition every 4 minutes. We worked for 20 minutes (16 repetitions)
After that we ran stadium steps and did suitcase crunches at the bottom of each lap.
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Post Game Workout
Location: Birds Nest
Date: 2024-02-12
Weather: 33
Q: Manchild
PAX: 4 – Manchild, Quick Match, Doc Holiday, Bootlegger
Warm-O-Rama
Warmup lap around football field and light stretches.
Tha Thang
Pax did various exercises on the football field followed by 40 yard sprints.
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Manchild Mix
Location: Birds Nest
Date: 2024-01-08
Weather: 30
Q: Manchild
PAX: 6 – Manchild, Quick Match, Sour Mash, Cousin Eddie, Doc Holiday, Bootlegger
Warm-O-Rama
1 mile run
Tha Thang
Pax did various exercises every ten yards on the football field. The reps counted down by tens every ten yards starting at 100.
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Ruck with a twist
Location: Birds Nest
Date: 2023-10-12
Weather: 50 and clear skies
Q: Manchild
PAX: 3 – Manchild, Sour Mash, Doc Holiday
Warm-O-Rama
Stretch
Tha Thang
Ruck around track. 2 pax carry 1 coupon each and the last does not carry anything but his ruck. When the coupon carriers need to switch, pax 1- 30 curls, pax 2- 30 air squats, pax 3- hold plank until the other 2 are complete. Than switch coupon carriers and continue for 40 mins
Last 5 minutes we did abs
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Football Practice
Location: Birds Nest
Date: 2023-08-28
Weather: 62
Q: Manchild
PAX: 6 – Manchild, Quick Match, Bootlegger, Sour Mash, Ground Rod, Doc Holiday
Warm-O-Rama
Run 1 mile on track
Tha Thang
Routes on Football field – PAX rotate routes
Route 1 – sprint 25 yards then 25 curls with coupon
Route 2 – sprint 25 yards then 25 air squats
Route 3 – sprint 25 yards then 10 burpees
Route 4 – sprint 25 yards then 25 mercans
Route 5 – sprint 25 yards then 25 coupon swings
QB – abs
Got through 3 full cycles
50 big boy finisher
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Lindy sprints (modified Cindy with sprints)
Location: Birds Nest
Date: 2023-07-06
Weather: 68 and humid
Q: Manchild
PAX: 7 – Bootlegger, Sour Mash, Doc Holiday, Beethoven , Johnny Utah, Quick Match, Manchild
Warm-O-Rama
On your own
Tha Thang
On track:
Sprint 1/4 mile, walk 1/4 mile to halfway point
Pax perform modified Cindy (Lindy) – 5 big boy sit ups, 10 push ups, 15 air squats X3 rounds
Sprint 1/4 mile, walk 1/4 mile back to start
Pax perform modified Cindy (Lindy) – 5 big boy sit ups, 10 push ups, 15 air squats X4 rounds
Caveat- there is a coupon at each lindy station on the track and PAX take turns performing Lindy with the coupon until all PAX have done 1 round of Lindy per lap
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Football field tire flippin
Location: Birds Nest
Date: 2023-06-29
Weather:
Q: Manchild
PAX: 7 – Golden Shower, Bootlegger, Sour Mash, Doc Holiday, Manchild, Quick Match, Big E
Warm-O-Rama
Side straddle hops, runners stretch, slow squats
Tha Thang
PAX teamed up in pairs. Large tractor tire started on the goal line. One team flipped tire down the field to the other goal line alternating flips while the other PAX did the following:
10- push ups
20- air squats
30- big flutter kicks
40- shoulder taps
50- air squats
40- shoulder taps
30- flutter kicks
20- air squats
10- push ups
PAX ran ahead and did the above workout until the tire made its way to their yard line and then advanced.
We did 600 yards of this then circled up, then sprinted a little, and circled up and did a 10 min abs finisher
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“Follow Me”
Location: Gridlock
Date: 2023-04-13
Weather:
Q: Manchild
PAX: 7 – Manchild, Bootlegger, Quick Match, Sour Mash, Linguine, Beethoven , Doc Holiday
Warm-O-Rama
Stretches and deeeeep squats
Tha Thang
Pax followed ManChild with coupon work, then push ups, then up and down stadium steps doing air squats at the bottom. Then a lap around the track holding a coupon in one hand or above the head.
All that X2
Tried our best to honor Jesus
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I Go-You Go / 4 WODS
Location: Birds Nest
Date: 2023-03-09
Weather: 36
Q: Manchild
PAX: 7 – Beethoven , Bootlegger, Linguine, Sour Mash, Doc Holiday, Quick Match, Manchild
Warm-O-Rama
Lap
Tha Thang
Partnered up: only 1 PAX works at a time
Each station was an 8 minute AMRAP workout, then rotate. The number of reps was per team.
Station 1: 50 coupon goblet squats, 50 deadlifts 95#
Station 2: 40 cleans 95#, 40 KBS 53#
Station 3: 200 single unders jump rope, 20 truck bed up/downs
Station 4: 20 man-makers 30# DBs, 20
sandbag throws over shoulder 50#
**Each PAX also had to row 20 calories per station during their rest period
End in COT
Murph prep
Location: Birds Nest
Date: 2023-02-23
Weather: 60/breezy/mid-cloud cover
Q: Manchild
PAX: 7 – Beethoven , Big E, Linguine, Sour Mash, Bootlegger, Quick Match, Manchild
Warm-O-Rama
Track lap
Tha Thang
On track W/ vest
5 single leg raises (2 is 1)
10 push ups
15 air squats
Run 100 M, walk 100 M
Repeat
We finished ~6 laps
End with vest-off lap
Easy stretch
25 big boy sit ups
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Just a Ruck
Location: Birds Nest
Date: 2023-02-13
Weather: 30
Q: Manchild
PAX: 6 – Manchild, Bootlegger, Quick Match, Beethoven , Linguine, Doc Holiday
Warm-O-Rama
Nope
Tha Thang
2.25 miles in kit
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Track Ruck with a Twist
Location: Birds Nest
Date: 2023-02-02
Weather:
Q: Manchild
PAX: 7 – Quick Match, Linguine, Sour Mash, Bootlegger, Big E, Beethoven , Doc Holiday
Warm-O-Rama
Nah
Tha Thang
Wearing ruck on the track
Walk 200 M
Air squats in cadence, each PAX does 9 goblet squat reps holding coupon until everyone has gone
Walk 200 M
We did variations of ab workouts while each PAX completed the designated coupon workout. I.e.- 20 skull crushers during flutter kicks, 20 KBS during bike, 20 curls during plank hold… etc
We made it 5 laps. The walking was designed to be the rest.
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Ladder stadium steps
Location: Birds Nest
Date: 2022-11-03
Weather: Foggy, moist, brisk
Q: Manchild
PAX: 5 – Manchild, Doc Holiday, Big E, Gru, Quick Match
Warm-O-Rama
On your own
Tha Thang
To Van Morrison Lake Playlist-
One coupon must go on the steps:
5 isles of Stadium steps
10 burpees
4 isles of stadium steps
20 monkey boy squats
3 isles of stadium steps
30 Murkins
2 isles of stadium steps
40 feet up ab slams
1 isle of stadium steps
50 air squats
Then the same thing in reverse (ladder)
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ManChild Circle of Trouble Stations
Location: Birds Nest
Date: 2022-10-20
Weather: 27
Q: Manchild
PAX: 5 – Quick Match, Big E, Doc Holiday, Sour Mash, Bootlegger
Warm-O-Rama
Butterfly twirls, Michael Phelps slaps, Leggo!
Tha Thang
45 seconds work/12 seconds rest for 34 minutes. Rotate to new station each time.
Station 1- slams with ball, 40 lb
Station 2- curl and press, 30 lb dbs
Station 3- squat kicks R/L alt, bodyweight
Station 4- Kettle bell swings, 45, 53, or 70 lb
Station 5- sand bag throws over shoulder, 50 lb
Station 6- merkins over coupon
Station 7- sandbag sumo high pulls, 50 lb
Then
8 min Core finisher: 30 v-ups, 30 sec plank, 10 bb sit-ups, 20 v-ups, 30 sec plank, 20 bb sit ups, 10 v-ups, 30 sec plank, 30 bb sit ups
Lost feeling in both pinkies means it was good I think. Great work men.
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IronPAX week 4 “Death by Skinny Runner”
Location: Birds Nest
Date: 2022-09-29
Weather: 45 deg, breezy, dark but a lotta stars
Q: Manchild
PAX: 6 – Sour Mash, Oshag, Gru, Doc Holiday, Quick Match, Manchild
Warm-O-Rama
On your own
Tha Thang
Abs, jump rope, mile, buncha other stuff with 400 meter runs in between, end on another painful mile
FNG joined us! Welcome @Rehab!
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“Mrs. Burns” IPC Week 3
Location: Birds Nest
Date: 2022-09-22
Weather: 70 breezy, really dark
Q: Manchild
PAX: 4 – Doc Holiday, Sour Mash, Bootlegger, Manchild
Warm-O-Rama
On your own
Tha Thang
571 reps
W coupon
5×20 overhead press
5×20 burpees
5×20 curls
5×20 v-ups
5×20 goblet squats
5×13 man-makers
5×1 400 meter run
Last round 1 extra 400
Doc “I’m your Huckleberry” Holiday 46:45 – mad RESPECT
Sour Mash – 41:15 with a heavier coupon crazy guy
Bootlegger – 41:15 second time this week crazier guy
ManChild – 40:38
Great job men
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The Belle Ringer IPC
Location: Birds Nest
Date: 2022-09-15
Weather: Clear and 60
Q: Manchild
PAX: 4 – Manchild, Quick Match, Doc Holiday, Bootlegger
Warm-O-Rama
OYO
Tha Thang
The Belle Ringer IPC
45 min AMRAP
25 yard stations:
Middle- 5 man makers w coupon after each station
Rifle carry out to each station and farmer carry back to middle
Stations:
10 – we’re not worthy
15 – goblet squats
20 – tricep extension
25 – kettlebell swings
30 – curls
1 round is 125 reps
End in COT