September 3rd, 2014 By Dingo

13 Traditioners got to experience what happens at Iron Fist when no-one signs up to Q!  Dingo steps in and Dingo loves pull ups!  So thats what we did!  A whole lot of them!!

Warm Up

1. 20 x SSH
2. 20 x IST
3. stretching

The Thang

Partner Up

Partner 1 – 10 chin ups

Partner 2 – 10 Dips

FlapJack

Repeat x 3

Partner 1 – 10 hanging leg ups

Partner 2 – 10 Inverted rows

FlapJack

repeat x 3

Partner 1 – 10 pull ups

Partner 2 – 10 decline merkins

FlapJack

repeat x 3

Partner 1 – 10 mix grip pull ups

Partner 2 – 10 Dips

FlapJack

repeat x 3

Monkey hangs – As long as possible

1 x left arm

1x right arm

1 x palms back

1 x palms forward

1 x mix grip

1 x mix grip flapjack

Mary

15 x LBC

Homer to marge

15 x the W

Moleskin;

1. Not the most exciting workout, but pull ups will make you stronger quicker than most exercises!  So lets keep doing them!!
2. Welcome back Magma after a long Hiatus in Huntersville!
3. Montana – I hope you enjoyed your first Iron Fist!
4. Blacksheep – great to see you making Iron Fist a regular part of your workout schedule!!
5. Iron Fist has developed some committed guys, who post every week to see what they have to smash through each week!

Iron Fist, Tradition

---