Iron Fist

Eight men including some Highlanders joined the clueless I mean Q-less Iron Fist
The Thang
Mosey around the church with skips, hi-knees, butt kickers, lunges
Circle up
SSH x 20 IC
Merkins x 20 IC
Prisoner Squats x 20 IC
CDD x 10 IC
8 – count Burpees x 10 IC

Balls to the wall
LBC x 20 IC
Peoples Chair w/shoulder press

Mosey to Outback
10 pullups
20 dips
x 3 sets

Mosey to cinder blocks
Bicep Burls x 10 IC
Shoulder Press x 10 IC
Goblet Squat x 10 IC
Tricep Extension x 10 IC

Lunge walk to hill and back
Repeato the cinder block exercises

Mosey to hill
half hearted disclaimer about slippery conditions
backwards walk up hill
CDDs at top
jog back down
5-1 ladder
except it is never worth just doing 1 rep so we did 5

mosey to picnic tables (the 2 cruisers join the Pax)
partner shoulder presses
10x
7x
5x

Mosey to parking lot for Mary
Mason Twist x 20 IC
Pretzel Crunch x 10 IC
Reverse Crunch x 20 IC
Crunchy Frog x 20 IC
Metrodome x 10 IC
Low Flutter x 20 IC

COT
Proverbs 18:10
The name of the Lord is a strong tower: the righteous runneth into it, and is safe.