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.


2 thoughts on “Iron Fist Interpreted

  1. King Louie

    Sounds like a good one… shame I’ve been too sick all week to do any working out. I almost got ready to go running last night just for the feeling of not having done anything lately, then realized I still couldn’t breath!

    The running reminds me of the Iron Fist where we ran around carrying bricks all morning.

  2. Maximus_MECA

    Hey @mountaineer. Nice Q. Appreciate the yoga type strectches you bring us – helps me get a little more flexible.

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