IPC Week 5 at F3 Lutz

by | Oct 5, 2019 | Back Blasts

QIC: Vanellope
PAX POSTED: Apnea, DBA, Endo, FNG (Notebook), No-see-um, Vanellope

6 pax arrived this morning with 1 FNG, welcome Notebook. The weather was great, Pax were ready, and donuts were ready. One of our Pax is doing a 2.0 fundraiser selling Krispy Kreme Donuts, yummmm. And yes the pain was worth the reward today. Quick disclaimer and we were off.

Warm Up

  • Facing the same direction we went around the BB courts (Backpedal, Side Step, Forward)
  • Imperial Walkers X10
  • Windmill X10
  • Baby Arm Circles X10
  • Overhead Clap


Grab Your COUPON (Pax started wondering if YHC still thought the IPC was going on) , Specific instructions by YHC: Do Not Drop Coupon (5 Burpee Penalty)

Mosey to Dead End

  • Suicides (5 Minute Rounds)
  • 1st Round: 1)X5 Coupon Burpees/ 2)X10 Shoulder Press/ 3)X15 Curls/ 4)X20 Kettle Bell Swings
  • 2nd Round: 1)X5 Coupon Burpees/ 2)X10 Front Shoulder Raises/ 3)X15 Coupon Thrusters/ 4)X20 Goblet Squat

Mosey to BB Courts

  • Coupon American Hammers X10 IC
  • Coupon Leg Raises X10 IC
  • Coupon Big Boy Sit Ups X10 IC
  • Coupon Flutter Kicks X10 IC

Mosey to Pavilion

  • Dips X20 X2
  • Step Ups with Coupon X20 X2

1 Minute AMRAP

  • Merkin with Partner holding coupon on your back for added weight
  • Goblet Squat
  • Big Boy Sit Ups

To Field of Pain for some Team Relays

  • Team 1) Vanellope/ Apnea/ DBA
  • Team 2) No-see-um/ Endo/ FNG Notebook
  • Relay 1: Single Left Leg Hops (Winner Team 1)
  • Relay 2: Single Right Leg Hops (Winner Team 1)
  • Relay 3: Bear Crawl (Winner Team 2)
  • Finished the Relay races as a whole with Tunnel Love

Mosey to BB courts for X20 SSH to finish



  • Prayers for Apnea 2.0 on the way
  • All Pax traveling and DR
  • Good to see Sanka back out for COT and Coffeteria


  • Welcome back Sanka, the guys all got together to get one of our injured warriors Sanka an F3 gift to show that were still thinking him and hope he gets better soon and gets back out
  • Great Coffeteria, 8 Pax and some 2.0’s joined in on coffeteria to support Sanka and also No-see-um 2.0 fundraiser.