December 2nd, 2015 By Dingo

5 men(1 FNG) showed up for a rainless beatdown.  YHC was excited to be leading an Iron Fist beatdown.  A change of pace is what we all need from time to time and Iron Fist is a format that allows for a slower pace.  Now “slow” doesn’t mean “easy”, it just means different.

Warm up Mosey around Church

1. 12 x SSH
2. 12 x IST
3. 5 Burpees
4. 12 x Windmill
5. 5 burpees
6. Various stretches, Pax led favorites.

Mosey to the Toys and grab 2 cinderblocks, 2 tires, and 2 red bricks

Set up tires and cinderblocks at the points of a cross, red bricks to center of cross.

Everyone has a cross to bear.  Todays beatdown was a very small reminder of the pain that Christ went through for us.

Each man is at a separate station, when a man finishes he runs to next station and “Bumps” the next guy to the next station an so on

Round 1

1. 20 x tire flips
2. 20 x chest press – cinderblock
3. 20 x shoulder press – cinderblock
4. 20 x lateral raises – red bricks
5. repeato

Round 2

1. 20 x tire flips
2. 20 x curls – cinderblocks and red bricks
3. repeato

Round 3

1. Lopsided merkins – tires
2. Pull overs – cinderblocks
3. Skull Crushers – cinderblocks
4. Frontal raises – red bricks
5. repeato

Round 4

1. Dips on all tire and cinderblocks
2. combo frontal and lateral raises on red bricks
3. repeato

Mary

1. Pretzel crunch x 10
2. Low Dolly/Low Flutter combo x 40
3. LBC x 13

The warm, yet wet moleskin;

1. Welcome FNG Dave – now Mr Rogers!
2. Great job posting in the wet men.  Not the best conditions, but you will never regret posting.
3. Christmas Party this Saturday!  7:00 Carolina Ale House
4. Rudolph Run this Saturday Morning!

Iron Fist, Tradition

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