Liar! We did run!

12 Traditioners pulled on their Iron Fists and entered the gloom ready to take on the world!

It was said by YHC that there would be absolutely no running today.

Mosey to the outback – Shouts of “Liar” were heard from behind the Q’s back!  But in my defense, I don’t think a 200 yard slow jog really counts as “running” 😉

That was the end of the running.

The Thang;

  1. 20 x SSH
  2. Arm Circles


  1. Pull Up x MAX
  2. Cinderblock chest press x 20
  3. “Real Deal” dips (On our new dip bars!!) x 10
  4. WWII situps x 20
  5. Repeat x 5


  1. Chin Ups x MAX
  2. Shoulder press x 20
  3. Decline Merkins x 20
  4. Reverse Crunch x 20
  5. Repeat x 5

No time for Mary!


  1. That was my first Iron Fist Q.  I hope you enjoyed or hated it!  The change of pace is great at Iron Fist.  A real opportunity to focus on perfecting exercises and getting the most out of each rep.
  2. Pull Ups are tough!  The only way to do more……is to do more…..It takes time
  3. Full extension pull ups are T..O..U..G..H..!!
  4. Those dip bars have change the dip game!!  The old dips we used to do, don’t even compare to the pain that these ones bring!!
  5. Great work out there gents!!  Not a lot of mumble chatter this morning!

6 thoughts on “Liar! We did run!

          1. Dingo Post author

            I told my M just this morning that she can do FIA as much as she likes, as long as it does not effect me going to f3

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