Seven of Tradition’s strongest met for an Iron Fist beatdown including a few pain stations, a field trip to YHC’s new favorite place (the Haunted Daycare), and a sit down at the cement wall of fury. Three additional Pax (Icicle, Toro, and Cinderblock) went on a cruise and joined us later for MARY. Weather conditions were optimal for a beatdown (68 degrees, no wind or precipitation).
It went a little something like this:
Mosey to Outback
Cotton Picker X10IC
Arm Circles forward and backward
Low Slow Squats X10IC
Grab a cinder block.
10 CB Burpees then straight into 4 corners of pain:
CB Squats X15 OYO, walk to corner #2 w/ CB overhead
CB Curls X15 OYO, walk to corner #3 w/ CB straight out at chest level and hold
CB Merkins X15 OYO, walk to corner #4 w/ CB overhead
CB Clean and Press X15 OYO, walk to corner #1 w/ CB straight out at chest level and hold
CB Shoulder Press X15 OYO, walk to corner #2 w/ CB overhead
CB Sumo Squat X15 OYO, walk to corner #3 w/ straight out at chest level and hold
CB Chest Press X15 OYO, walk to corner #4 w/ CB overhead
CB Lawnmower Pulls X10 each arm
WWII Situps w/ CB X15 OYO
Pullovers w/ CB X15 OYO
Mosey to haunted day care w/ CB without letting it touch the ground.
8-2, 2-8 ladder w/ CB Burpees at bottom of hill and Carolina Dry Docks at top, walking backwards up the hill w/ CB in between.
Mosey to the Cement Wall of Fury w/ for People’s Chair w/ CB Shoulder Presses X10 IC
Mosey back to outback and drop off CB’s.
Mosey to parking lot for Mary:
Low Flutter X20IC
Low Dolly X20IC
Pretzel Crunch X10IC (each side)
30 second Airborne Mindbender
1) It was an honor to lead this morning, men. Thanks for following me.
2) Great work by everyone today. Tough one, but you all fought through it!
3) Pom Pom was in BEAST Mode this morning. STRONG, brother!
4) I inadvertently neglected to include Lo Pair, our F3 Brother from Chapel Hill, during BOM. Thoughts and prayers to you and your family! #STAYSTRONG
Sound Off Below