Gilchrist – IPC week 1 – September 9, 2021
PAX: Crayola, Socrates, Kimchi, Pineapple, Trash Panda, Rico Suave, Robin Hood, MC Hammer (If I forgot anyone, I apologize. Let me know and I will fix it.)
Q: Crab Legs
Warmed up by walking to the track behind Gilchrist. Measured the track this week to confirm it is 200m. Also marked off 25m section of the infield with some cones for our murder bunnies. Or as Robin Hood called them “rabbit f***ers.”
Work:
I should start by saying that I am 100% convinced that this workout was designed by a chiropractor and an orthopedic surgeon as a way to drum up business. Possibly a dentist was in the mix as well because I almost fell on my face doing the vertical jump overs.
Round 1▪ 800 meter run (4 laps) ▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny
Round 2▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 horizontal burpee block jumpover (20 total jumps). Block is laying flat. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny
Round 3▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny•
COT: Prayers for Kimchi as he prepares to head back to Louisiana. 2021 has been a rough year for him and the family. Rico expressed his belief that murder bunnies might not be a natural motion. We were running a bit behind so COT was abbreviated.
Prayer and pledge.