September 23rd, 2015 By Mountaineer

9 men posted for the Iron Fist workout that (hopefully) ended with some stretched out and tired muscles!  There was some mumblechatter about the relative quietness of the group, but R2D2 gladly filled the void by discussing his work attire.  No ties required here, so we briskly moved through our workout.  It went like this…

1) Mosey around the church clockwise to portico

• Arm extensions and 90 degree arm stretches ~ 20 sec. each arm
• SSH – 20 IC
• Tree pose ~ 20 sec. each leg
• Hamstring stretches ~ 20 sec. each leg
• In plank, knees to chest – 20 IC

2) Mosey to large parking area

• Jump squats – 20 IC
• Merkins to bridge to merkins – 5 single count IC x 5
• Monkey humpers – 20 IC
• Bicycle/sit-ups – 30 IC
• Standing stretch, then arms on knees with opposite arm to sky

3) Mosey to the outback

• Cinderblock – overhead arm presses – 25 single count
• Cinderblock – curls – 25 single count
• Dips on cinderblock – 20 single count
• Sumo squats with block – 15 single count
• SSH – 20 IC
• Eagle Arms or Arm in Block and stretch hamstrings
• Reverse Prayer or Arms 90 degrees and stretch hamstrings

4) Mosey to the Haunted Day Care

• Run backwards up hill x 3
• SSH x 20 IC
• Modified burpees – stretch to sky, jump to plank (hold for ~ 5 sec), push up, jump to squat (hold for ~ 5 sec), back to stretch to sky x 4 (merkins per round: 3,5,7,10)
• On back, pull knees to chest and happy baby for ~ 30 sec.
• Downward facing dog ~ 30 sec.

5) Mosey back to church

• Crescent (lunge position, straight leg and arms above head)
• Lower back/hip stretch – 1 leg out straight, other leg crossed over

Enjoyed the workout – thanks for your patience in allowing me to throw in some new things!

 

Tradition

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