Quiet Iron Fist

7 men came to the Tradition AO for a Forgotten Jelly workout.

The Thang:

Warm-Up
Mosey to the outback
– Dutch led us in some stretches while I searched for my piece of paper

Workout
Exercise set 1: Arms (3 sets of 10, 15, 20)
– Curls (2 handed)
– Dips
– Curl and Press
– Low flutter x 20 between sets 1 & 2
– Low dolly x 25 between sets 2 & 3
MOSEY TO STREET AND BACK

Exercise set 2: Shoulders (3 sets of 10, 15, 20)
– Shoulder Press
– Upright rows
– Shrugs
– LBC x 30 between sets 1 & 2
– W’s x 30 between sets 2 & 3
MOSEY TO STREET AND BACK

Exercise set 3: Chest & Back (3 rounds)
– Merkins (10, 12, 15)
– Bent-over row (10, 12, 15)
– Chest Press (10, 12, 15)
– Pullups (10, 10, 10)

Moleskin:
– It was a quiet group this morning. Everyone was focused on the exercises.
– I don’t know about everyone else, but my arms and shoulders were finished by the last round of pullups.
– I was impressed with how hard everyone worked this morning. Nice job men.

2 thoughts on “Quiet Iron Fist

  1. The Farm

    Jelly! Simple but effective workout. My first time being WB. It was nice seeing the respects outnumbering the hates and giving us something to shoot for.

Comments are closed.