Iron Fist – No time for F2

9 Traditionalists met for a early morning Iron Fist beatdown as YHC gained a year in age (53).  Actually 8 were expecting the beatdown and 1 cruiser rolled with the change in plans.

The Thang:

Disclaimer

Mosey around church
SSH x 15 IC
Windmill x 10 IC
IST x 15 IC

Mosey
Mountain Climber – Merkin Medley IC
1 Mtn Climb 1 Merkin
2 Mtn climb 2 Merkin etc
1 to 5 (10 sec break) 5 to 1
Plank w/ hip flex/ext x10 IC

Mosey
Burpee – Windmill Medley IC
1 to 5 (10 sec break) 5 to 1
Plank w/ Leg side2side x10 IC

Mosey
Chin up – Bicep curl Medley
partner up
P1 does chin ups – P2 curls/lifts P1 legs
AMRAP
Switcheroo-Repeato 2 sets of each per partner
Military Test Curls AMRAP

Mosey
J-Lo – Plank Jack Medley IC
1 to 5 (10 sec break) 5 to 1
Plank w/ leg ext/flex x10 IC

Mosey
Carolina Dry Dock – Squat Thrust Medley IC
1 to 5 (10 sec break) 5 to 1
Plank w/ Arm ext/flex x10 IC

Mosey to Mary – Prisoner Squats until 6 arrives
LBC
WWII situps
Crunchy Frog
Metrodome
Pretzel Crunch

 

4 thoughts on “Iron Fist – No time for F2

  1. Pharaoh Post author

    @Pax – great effort this morning….lots of grunting and very little F2. Apologies to the Pax as YHC totally showed the diminished mental capacities of his advanced age as I totally forgot to do the countarama and namearama.
    @Dingo – exercise of the month Military Curls….check!
    Props to @Dick Tracy for busting out 40 solid!!!

    Once again thanks for listening as I spoke about being as bold in sharing our Faith as we are in sharing F3

    Fear of man will prove to be a snare, but whoever trusts in the Lord is kept safe. Proverbs 29:25

  2. Maximus_MECA

    Thanks for a great beatdown @pharaoh. Medley combos kept it interesting and time flew by. Also Happy Birthday young man!

  3. Dick Tracy

    Happy birthday @pharoah. Thanks for the beatdown and for sharing your testimony.

  4. Dutch

    Sorry I missed it – it looks and sounds painfully familiar to what I experienced a few weeks ago. How nice of you to inflict some pain on your birthday as well… Happy birthday brother

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