Great fall morning for an “Iron Fist” led by a Q that was a little rusty to start with

Warm ups and then circle up

Small Arm Circles then Large Arm Circles, Reverse Arm Circles
Bend over and touch your toes and hold it
Side Straddle Hop- 12 in cadence
Wind Mills- 12 in cadence
Cotton Pickers- 12 in cadence

Slow run to the corner of the lot near the picnic tables

Merkins- 10 single count followed by 10 dips at the picnic table
Wide Merkins- 10 single count followed by 10 dips at the picnic table
Diamond Merkins- 10 single count followed by 10 dips at the picnic table

Repeat and change to 15

Head over to the field (Pair up with someone)
**** You can alternate back and forth if you would like

Partner 1 (Pull Up Bars) Partner 2
10 Pull Ups 10 cinder block squats
10 Chin Ups 10 tire squats with big tires
10 High Knees 10 curls w/ sand bags
After you have completed switch

*** REPEATO
Grap a cinder block
1. 10 arm curls with cinder blocks
2. 10 shoulder presses
3. 10 skull crushers with cinder blocks standing up
4. 10 chest presses with cinder blocks on your back
5. 10 cinder block push ups

***REPEATO, this time increase to 15, then 20

Leg Exercises with cinder blocks

10 Air squats with cinder blocks at waist level
10 cinder block pull ups

Mary

12 low dolly in cadence
12 low flutter in cadence
12 count in cadence LBC’s
12 count in cadence dying cockroach
12 in cadence dying cockroach
12 in cadence skirm
Finish with 10 burpees on your own

8 thoughts on “Great fall morning for an “Iron Fist” led by a Q that was a little rusty to start with

  1. Kemosabe Post author

    Thanks again for the lead. It has been a while and I take responsibility for the rough start. Finally I got on track and hopefully was able to finish strong why keeping it somewhat organized. Dutch thanks for the “prayer time” this morning in your driveway. That is what true brotherhood is all about. I hope everyone has a great day.

  2. Maximus_MECA

    @kemosabe – really nice beatdown. Lots of variety and you were very prepared. I couldn’t do it all – which is a good things since your beatdown stretched me. Thanks!

  3. Dutch

    Kemosabe -yes the iron was a bit rusty to begin with- but you recovered like a real F3 Q-and got back on track for a Pain-FULL beatdown (someone needs to sabatoge those those pull up bars….

    Thanks for the opportunity to listen/Pray regarding to the potential work changes coming down the pike…. As a Christ follower – I/we all have the daily choice to acknowledge: He is in control, He will meet every need, He is indwelling within us, and loves us beyond measure. We can confidently rest and rely on Him…. if we let Him.
    Ps.68:19.

    For those who haven’t seen WAR ROOM -I encourage you to go- Life changing.

  4. Kemosabe Post author

    Thanks David for the encouraging words. Maximus I am glad you enjoyed it. I tried to avoid anything that dealt with running, and only focus on strengthening. Glad you enjoyed the different types of exercises.

  5. Kemosabe Post author

    Dick Tracy what is your email address please sir. Take care, and I hope you have a great day!

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