Frosty Iron Fist
All All MECA BackblastsDecember 10th, 2014
4 of Tradition’s finest (plus @The Farm for some Mary) joined at a frosty Tradition AO for some Iron Fist. Here’s how this went:
Warmup – mosey to the Outback
12x SSH
12x IST
12x Cotton Pickers
Stretch out with some arm circles
Head to pull up/dip bars
10x pull ups
10x chin ups
10x dips
Repeato
Everybody grab a cinderblock (those were cold today!)
12x Shoulder Press
12x Upright rows
12x Curls
Repeato 10x, 5x
Cinderblock merkins 12x, 10x, 5x
Skull crushers 12x, 10x, 5x
Everybody’s favorite – cinderblock burpees 12x, 10x, 5x
Head to the picnic benches
Decline Merkins 12x, 10x, 5x
The Farm then ran up and decided to join for some Mary. The Tradition Cruise pax (@Guinness, @Raptor, @Trail Mix) were running up right before we started and joined us as well.
Mary:
Your favorite and mine – The Squirm! – 22x (remember @Pharaoh, the journey to a six-pack begins with a single squirm…)
LBC 22x
Low Flutter 22x
W 12x
Crunchy Frog 10x
People’s Choice:
Perkins – The Farm – 12x
Box Cutter/Homer to Marge/Rosalita Medley – Raptor – 12x
Pretzel Crunch 12x each side – YHC
Frosty Moleskin:
1) It was a pleasure leading this morning. As cold as it was, seems a nice beatdown can warm you right up!
2) @Striker made a great point this morning – @Maximus should work for NASA as their countdown specialist. I tried throwing in a 10 second count in between workouts, and Maximus had the best count for sure.
3) @The Farm – glad you could join in for some Mary. I’m sure the office park’s cameras caught you running back and forth! Good practice for the 5K on Saturday!
5 Comments on “Frosty Iron Fist”
Comments are closed.
Haha, you guys are hilarious. I thought I was going to catch the other cruisers on their way back…but not so lucky! It was a nice, peaceful run this morning. Also, Raptor seems to be finding new ways to incorporate the Homer to Marge medley into all mary routines…no matter how it starts, it will always end in the Homer to Marge medley. @Gangsta, did you ever tell us what the significance of 22 is?
@The Farm – I did not, but nothing as big as when I announced the M and I were expecting our first child a few months back. Today is 12/10, and most of the workouts we did were either in reps of 12 or 10, but I decided we needed some extra Mary and so I just added up 12 and 10 to get 22. #greatmath
Good workout Gangsta! Excellent strategy getting us on our 6’s on the wet grass so we could freeze our butts off and therefore distract our pain from noticing how tired our arms and chests were!
@Gangsta – single squirm! you dork! still great to be recognized! 🙂
I may be a dork, but I’ll be a dork with a 6 pack! haha