9/2/21 PB IPC W0 The Big Kapowski @ Bayside

  • Get ready Bayside we have the first taste of IronPax Challenge 2021 (Week 0 does not count) tomorrow morning @ The Big Kapowski 5:30 AM. YHC is the proctor. WO details below including map to add up run distances
  • CAPOOT WO (https://f3greenwood.com/category/f3gwd/):
    • 100 Merkins (a.k.a. – Push-Ups)
      • 800 meter Run
    • 75 Merkins
      • 1,200 meter Run
    • 50 Merkins
      • 1,600 meter Run
    • 25 Merkins
      • 2,000 meter Run
  • MODIFIED CAPOOT WO (https://f3greenwood.com/category/f3gwd/):
    • 50 merkins, incline merkins, or merkins on knees
      • 400 m run or walk
    • 40 merkins or incline merkins or merkins on knees
      • 600 m run or walk
    • 30 merkins or incline merkins or merkins on knees
      • 800 m run or walk
    • 20 merkins on r incline merkins or merkins on knees
      • 1000 m run or walk
  • Bring gloves if you do not like friction from concrete, asphalt, or bricks…SYITG!
    • CHEERS! -SLIDE RULE

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