October 22nd, 2014 By Buckwheat

8 of Tradition’s strongest met for Buckwheat’s virgin Iron Fist Q which involved a lot QT with cinderblocks. It went a little something like this…

Short mosey around parking lot.

COP:

SSH x10
Windmill x10
Cotton Pickers X10

Stretches – Hamstring, quads, arm circles forward and backward

Mosey to outback and grab a cinderblock!

The Thang:

5 CB Burpees OYO

Sets of 12 X 10 X 8 X 6 of the following exercises:

CB Swings
CB Shoulder Press
CB Squats
Two-handed CB Bicep Curls
CB Clean and Press

Cooldown: Walk to street and back

5 CB Burpess OYO

12 X 10 X 8 X 6 of the following:

Chest Flutter Press
Squat Press
High Pull/Upright Row
Step Ups (one leg on block step up bringing other knee to chest) + Flapjack
Standing Tricep Extensions

5 CB Burpees OYO

Since we finished a little earlier than anticipated, why not do 20 dips (bars or picnic table) and finish up with 20 incline merkins.

Mosey back to church parking lot and joined the Couch to 5k Crew (Uppercut, Raptor, Guiness, and Trail Mix) for Pax Choice M.A.R.Y./COP:

20 LBC’s – Buckwheat, The W – Chicken Strip, The Low Dolly – Smokey?

COT w/ Couch to 5K Crew

Moleskin
Thanks for the opportunity to lead this morning, gentlemen. It was an honor!

Great work this morning everyone!

Iron Fist is my favorite workout. I was looking to provide a total body beatdown with some muscle confusion. Hopefully I accomplished the mission.

Thanks for bringing us home at the end, Sensei.

Iron Fist, Tradition

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