AO: ao_rock-n-root
Q: Go Blue
PAX: Bunsen, Go Blue, Legs, Disco, Ricky Bobby, Forest Gump, Magellan, Magellan
FNGs: 1 Magellan
COUNT: 7
YHC was pleasantly surprised to see a solid 7 PAX (including an FNG) rolling into the early gloom on this surprisingly warm morning. On deck, the IPC week 0 beatdown, so no time to spare. Welcome and disclaimer given.

WARMUP:

– Mosey around the parking lot to show the PAX the 400m run route for the beatdown. Mixed in some high knees and butt kickers to loosen up the muscles.
– Sun gods, x8 IC
– God suns, x8 IC
– Mountain climbers, x15 IC

THE THANG:

IPC week 0: Kalsu and then Reverse Kalsu

Format
– Complete the workout for time

Equipment
– 400 meter track or 200 meter out and back
– Coupon is needed for this workout
– EMOM timer set for 1 minute

The Thang
– Kalsu – 100 thrusters
– Start the 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– When the timer goes off, do 5 burpees
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400 meters
– Reverse Kalsu – 100 burpees
– Start your 100 burpees as soon as you get back
– Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
– Each time the EMOM timer goes off, 5 thrusters
– Perform burpees in between until you get to 100 burpees
– Workout ends after your 100 burpees
– Record your total time

Modifications
– Thrusters
– 100 goblet squats, 100 air squats, other squat variation
– 50 of a squat and 50 OH press
– Burpees
– Flying Squirrels, Merkins

EC
– For anyone that finishes early, do a 400m run, LSF, BBSU, stretch, whatever your body needs!

MARY:
– American hammer, x20 IC

ANNOUNCEMENTS:
– Vote for the next book club date on Slack!
– Horsetooth half signup is out. We’ve already got 4 PAX running! Jump on board and sign up!
– Iron PAX is just getting started, look for a new beatdown each week of September! You don’t have to do them all (but it’s encouraged) so come for what you can!

COT:
– Welcome to Magellan! We’re better because you’re here and we hope you’re better because we’re here!
– YHC led out with a short prayer.