AO: ao_ol-dusty-trail
Q: Legs
PAX: Go Blue, Disco, Legs
FNGs: None
COUNT: 3
Never looking forward to an IPC workout but ready to get it over with!

WARMUP:
Stretch OYO while Q explains the workout.

THE THANG:

Brenton Sandwich
Format
Complete the workout for time
Equipment
Cones or markers set 30 yards apart from each other
Coupon is needed for this workout

The Thang

Bottom Slice of Bread
Brenton WOD – (3 rounds)
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
– Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9

Exercises
– Burpee Block Jump Over. (lay block flat side down)
– Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
– Perform burpee on the other side, and jump over the block laterally.
– Reminder – Each time you jump over the block = 1 rep
– Thrusters
– Bonnie Blairs
– Right leg-left leg = 1 rep (the hard way)
– Hand Release Merkins
– Big Boi Sit-ups
– 400m run

Format
– 21-15-9 Style
– Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread
Brenton WOD – 3 rounds
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
– Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

Workout ends after you cross the line after completing the last portion of Brenton.
Record your total time in HH:MM:SS format.

Modifications
Thrusters
– Goblet squats, Air squats, other squat variation
Burpees
1. Flying Squirrels, Merkins
Hand Release Merkins
– Merkins
Bonnie Blairs
– Standing Lunges
Big Boi Sit-Ups
– Little Baby Crunches or other abdominal exercise

MARY:
Absolutely completed in WOD

ANNOUNCEMENTS:
– Denver has a miles challenge to raise awareness. Check it out in slack.
– Book Club date needs to be voted on
–
COT:
Q led in a closing prayer