Iron Fist on the fly

11 men (and 1 Guinness) made their way to Tradition for an Iron Fist workout.  As YHC signed up to Q at the last minute, the workout was…well…on the fly.  It went like this, if I remember correctly…

Long mosey around the church

1) IM Stretches – fly, back, breast, free – each 20 IC

2) Balancing on 1 leg, hold other ankle and stretch hammies

3) Superman X 20

4) In plank, knees to chest – 20 IC

5) Down dog ~ 30 sec

 

Mosey to haunted day care

— Sprints up the hill X 4 – 1&3) forward 2&4) backards

— 50 merkins + Cardio

1) 15 merkins + SSH X 20 IC

2) 10 merkins + line jumps ~ 30 sec.

3) 10 merkins + SSH X 20 IC

4) 10 merkins + curb jumps ~ 30 sec

5) 5 merkins

 

Mosey to Outback

With blocks

1) Arms extended – 10 lifts

2) Tricep extensions – 20 slow count

3) Sumo squats – 20 slow count

On pull-up bars

1) 10 pull-ups of choice with spotter

2) A little boxing with partner ~ 60 sec

3) 10 more pull-ups with spotter

Back to blocks

1) Arms extended – 10 lifts

2) Tricep extensions – 20 slow count

3) Lunge with a twist using small block – 10 each leg

5) Shoulder press – 20 slow count

 

Mosey to the covered area

1) tricep dips – 20 OYO

2) BTTW ~ 30 sec

3) Jump Squats – 20 slow count

4) Carolina dry docs – 20 slow count

5) Wall jumps ~ 30 sec

 

Mary

Stretches

Sit on heels —> child’s pose —> happy baby —> cobra —> plank —> pigeon

 

Thanks for indulging me a very impromptu workout…I enjoyed working out with all of you.  I missed someone in the role call…apologize for the lack of preparedness.