Taking our Time…and then losing track of it

11 Pax found their way to the Gloom for an Iron Fist beatdown that finished a little ahead of schedule

The Thang:

 

Quick mosey through church parking lot

SSH 15x

IST 15x

Arm Circles

 

Mosey to the Outback

Grab cinderblocks for a series of workouts with a slower cadence

 

Shoulder Press (15x, 12x, 8x)

Jog to hill and back

Cinderblock merkins (15x, 12x, 8x)

Jog to hill and back

Cinderblock squats (15x, 12x, 8x)

Jog to hill and back

Bicep Curls (15x, 12x, 8x)

Jog to hill and back

 

Dips at picnic table (10x in cadence, Repeato)

Decline Merkins (10x in cadence, Repeato)

Jog to hill and back

 

Mosey to Parking lot

1 minute plank

LBC 30x

W 30x

Pretzel Crunch 30x

Dying Cockroach 20x

People’s Choice:

@Pharaoh – Homer/Hello Dolly to Marge/Rosalita

@Forgotten Jelly – Squirm

@Dingo – 1 minute plank

 

Humid Moleskin:

1) Great job today gents.  Working out slower is always tough and makes us pay more attention to form…right @Major Pain?

2) Always a pleasure to Q Iron Fist.  One of my favorites, and thanks for the opportunity to lead.

3) Rumor is the new pull up bars will be up soon? Can’t wait!

 

4 thoughts on “Taking our Time…and then losing track of it

  1. Dingo

    @gangsta – good lead today. I enjoyed slowing it down a little and focusing on technique.

    Quiet crowd this morning?? I was sure I saw Major Pain out there?? But not a squeak escaped his mouth??

  2. Gangsta's Paradise Post author

    @Dingo – it was very quiet – not a peep out of Major Pain today? Everybody must’ve been super sleepy today…

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