AO: The Raven's Nest
When: 10/02/2024
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cinderella
Introduction
Do you like Burpees? Do you like running 200’s and then doing burpees? Do you like running 200’s, followed by ab work, more running, and then doing burpees? If you said yes, you’re in luck, because week 4 of IPC is here and we gonna do some burpees. Even if you said no to one or all of the questions, guess what? When you’re done, you’ll be able to look around and see a bunch of MEN just as tired as you, but having accomplished some hard as sh!t to get your day started off right. Our total time allotment for this beatdown is 40 minutes. As such, come warm. We will get through our standard protocol and at 5:20 that timer will go off and we will not stop until 6am.
Warm-O-Rama
Jog in Place
SSH’s
Good Mornings
Michael Phelps
The Thang
IPC Week 4 2024
Rd Run Exercise Run Burpees 5min/rd
1 200m 30 Freddy Mercury 200m Burpees 0:00-5:00
2 200m 30 Pickle Pounders 200m Burpees 5:01-10:00
3 200m 30 Flutter kicks 200m Burpees 10:01-15:00
4 200m 30 Plank Jacks 200m Burpees 15:01-20:00
5 200m 30 Monkey Humpers 200m Burpees 20:01-25:00
6 200m 30 Squats 200m Burpees 25:01-30:00
7 200m 30 LBC 200m Burpees 30:01-35:00
8 200m 30 SSH 200m Burpees 35:01-40:00
Circle of Trust
As we progress through week 4 of IPC with one more week to go, I wanted to take a moment to remind you all the importance of keeping good habits and recovery. Keep in mind, IPC is getting us ready for hell week and eventually reindeer games. For those of you that have been through either or both, it gets intense and the demands on your body to perform for yourself and your team are high. But, as you know, you’re not worth a damn to your family, job, or your RDG team if you can’t perform due to injury, fatigue or both. So, what can you do? A couple important things:
1. Get enough sleep- the recommendation for adult athletes is 7-9 hours per night.
2. Alcohol consumption-experts recommend avoiding alcohol at least 3 hours before bed.. Consuming alcohol before bed can lead to frequent wakings and overall low sleep quality
3. Balance diet-your body will need the proper nutrients to repair and build muscle. Studies recommend you include a balance of protein, carbohydrates, and healthy fats in your post-workout meal to replenish energy stores and provide your muscles with the nutrients they need for recovery.
4. Hydrate-replenishing lost fluids to exercise is critical to recovery. Adding electrolytes as shown to help in recovery as well.
5. Finally-listen to your body. If the day calls for a self preservation, honor that calling to dial it back. Perhaps that’s a ruck or run club instead of a boot camp. Remember, Sunday is a day where no AO’s are officially open. But, you will be enticed to train with your RDG team on rucks and runs or other events. Plan those wisely.
Remember, this is a marathon, not a sprint. With the right balance of sleep, diet, discipline to listen to your body, you’ll set yourself up to quality performance through the most intense times of our F3 calendar
Naked Man Moleskin
Great push by all pax!
