Iron Fist Interpreted

13 men showed up this morning for a Mountaineer-interpreted Iron Fist work out.  I know no running in Iron Fist, blah, blah, blah.  But, boring is boring, so we had to move around a bit.  It went like this…

1) Mosey around the church clockwise to the car portico thingy

• Arm extensions and standing snow angels for 30 sec. on column
• SSH – 20 IC
• People’s chair ~ 1 min.
• I’s, Y’s, T’s & W’s – 20 each
• In plank, knees to chest – 20 IC

2) Mosey to haunted day care

• Incline merkins – 15 single count IC then back down hill
• Sprint up the hill – forwards
• Monkey humpers – 20 IC
• Decline merkins – 15 single count IC then back down hill
• Sprint up the hill – backwards
• 20 Sumo squats

3) Mosey to the outback

• Partner up – pull-ups of choice until failure or 60 sec. with partner spotting
• Dips on cinderblock- 20 IC
• Jump squats – 20 IC
• Cinderblock – overhead arm presses – 20 IC
• Cinderblock – curls – 20 IC

4) Take cinderblocks to parking lot – line up to jump over

• Side-shuffle snake run through the blocks – run back x 3
• Hurdle the blocks – run back x 3
• Standing jump over the blocks – run back x 3
• Grab blocks and put back in outback

5) Mosey to sidewalk and down around the church

• Plank for 30 sec to Side Plank for 30 sec on each side
• Downward facing dog
• Crescent (lunge position, straight leg and arms above head)
• Cobra, Sphinx, Snake
• Plow (legs overhead and straight with toes to ground)
• Spinal Twist (laying down, arm out, legs to other side) , flapjack
• LBC x 20 IC
• Reverse Crunch x 20 IC

Thanks to all for coming out this morning.  I hope that Artie’s knee if recovering well!  Please feel free to comment on anyone I missed…or anything else.

Mountaineer