No. More. Running. I hope the skinny runners enjoyed last week because this week’s beatdown is about as far from what we did last week as it possibly can be. Without further ado, I present to you the CINDY 500 courtesy of F3 Indianapolis and F3 West Indianapolis.
Reminder to submit your score at www.f3greenwood.wordpress.com. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, the scoring window will stay open for the entirety of the Iron Pax Challenge but in order to be considered for the weekly competition, you must complete the workout and submit your score by midnight on Sunday following the release of the workout. This week, the scoring measures is repetitions.
Coming to F3 Nation from the “Racing Capital of the World,” YHC is happy to present the “Greatest Spectacle in Block Parties,” The CINDY 500. The workout’s namesake is F3 Indianapolis and F3 West Indianapolis’s most famous sporting event, The Indianapolis 500. The month of May is a special time in Indianapolis. Memorial Day Weekend brings both the excitement of the race, but also the remembrance and respect to those that gave the ultimate sacrifice in service to our country. This workout pays tribute to both the celebration of race weekend, but, more importantly, the sacrifice of the men, women, and their families that we honor on Memorial Day. We, in the greater Indianapolis region, look forward to you racing alongside us this week, NOW PAX – START YOUR ENGINES!
Once again, ScarU is providing suggestions on how to modify the workout so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.
F3Waxhaw has been doing the IPC workouts relay style the past 2 years as a way to challenge the regions and also to incorporate more PAX within their region who might not be able to do the workout on their own. Their recommendation on how to complete this week’s workout relay style. You can recruit as many guys as you want to complete the relay.
2023 IPC WOD WEEK 3: “CINDY 500” – 5 Rounds for Time, 500 Total Reps
Format
- For time workout
- 400-meter loop or route
- Coupon is required
The Thang
- See image below
Scoring
- Total time to complete the workout
Modified Version of CINDY 500
| Modification | |||
| Round 1 | |||
| 10x Merkins | 5 Merkins | 10 sec plank | |
| 15x Thrusters | 10 Thrusters | 15 squats | |
| 20x Merkins | 15 Merkins | 15 sec Plank | |
| 25x Thrusters | 20 Thrusters | 25 Squats | |
| 30x Merkins | 25 Merkins | 25 sec Plank | |
| 400 m run | 400 m jog or walk | 200 m run | |
| Round 2 | |||
| 10x Thrusters | 10 Squats | ||
| 15x V-ups | 15 LBCs | ||
| 20x Thrusters | 20 Squats | ||
| 25x V-ups | 25 LBCs | ||
| 30x Thrusters | 30 Squats | ||
| 400 m run | 400 m jog or walk | 200 m run | |
| Round 3 | |||
| 10x V-ups | 10 Am Hams | ||
| 15x Jungle Boy Squats | 15 Sumo Squats | ||
| 20x V-ups | 20 Am Hams | ||
| 25x Jungle Boy Squats | 25 Sumo Squats | ||
| 30x V-ups | 30 Am Hams | ||
| 400 m run | 400 m jog, walk | 200 m run | |
| Round 4 | |||
| 10x Jungle Boy Squats | 10 Tempo Squats | ||
| 15x Blockees | 15 Burpees | 5-10 burpees | |
| 20x Jungle Boy Squats | 20 Tempo Squats | ||
| 25x Blockees | 25 Burpees | 10-15 burpees | |
| 30x Jungle Boy Squats | 30 Tempo Squats | ||
| 400 m run | 400 m jog, walk | 200 m run | |
| Round 5 | |||
| 10x Blockees | 10 Burpees | 5 Burpees | |
| 15x Merkins | 10 Merkins | 10 Sec plank | |
| 20x Blockees | 20 Burpees | 10-15 Burpees | |
| 25x Merkins | 25 Merkins | 25 sec Plank | |
| 30x Blockees | 30 Burpees | 15-20 Burpees | |
| 400 m run | 400 m jog, walk |
CINDY 500 Relay Style
| Round | Exercises | Pax |
| 1 | 10 x Merkins | |
| 15 x Thrusters | ||
| 10 x Merkins | ||
| 10 x Merkins | ||
| 15 x Thrusters | ||
| 10 x Thrusters | ||
| 15 x Merkins | ||
| 15 x Merkins | ||
| Run 400m | ||
| 2 | 10 x Thrusters | |
| 15 x V-Ups | ||
| 10 x Thrusters | ||
| 10 x Thrusters | ||
| 15 x V-Ups | ||
| 10 x V-Ups | ||
| 15 x Thrusters | ||
| 15 x Thrusters | ||
| Run 400m | ||
| 3 | 10 x V-Ups | |
| 15 x Jungle Bois | ||
| 10 x V-Ups | ||
| 10 x V-Ups | ||
| 15 x Jungle Bois | ||
| 10 x Jungle Bois | ||
| 15 x V-Ups | ||
| 15 x V-Ups | ||
| Run 400m | ||
| 4 | 10 x Jungle Bois | |
| 15 x Blockees | ||
| 10 x Jungle Bois | ||
| 10 x Jungle Bois | ||
| 15 x Blockees | ||
| 10 x Blockees | ||
| 15 x Jungle Bois | ||
| 15 x Jungle Bois | ||
| Run 400m | ||
| 5 | 10 x Blockees | |
| 15 x Merkins | ||
| 10 x Blockees | ||
| 10 x Blockees | ||
| 15 x Merkins | ||
| 10 x Merkins | ||
| 15 x Blockees | ||
| 15 x Blockees | ||
| Run 400m |