February 3rd, 2016 By Mountaineer

9 men gathered for Iron Fist…and probably didn’t know what is in store for a non-traditional Tradition IF with Mountaineer at the helm.  It went like this…

Mosey around the church clockwise to portico

• I’s, Y’s, T’s & W’s  –  20 each OYO
• SSH  –  20 IC
• Hamstring stretches 30 sec – one leg over the other
• People’s chair ~ 1 min.
• In plank, knees to chest  –  20 IC
• Plank for 30 sec to Side Plank for 30 sec on each side

Mosey to large parking area with cinderblocks

• Walk up cinderblock with hands, walk back down – then back x 5
• Reverse plank keeping body straight – lift leg 10 sec x 5 each leg
• Cinderblock – overhead arm presses  –  20 single count
• Cinderblock – curls  –  20 single count
• Standing jump over cinderblocks – run back x 3
• Snake run/basketball drill through the cinderblocks – run back x 3
• SSH  –  20 IC

Indian Run to the Haunted Day Care

• Run backwards up hill x 3
• SSH  –  20 IC
• Modified burpees – stretch to sky, jump to plank (hold for 5 sec), slow push up, jump to squat (hold for 5 sec), back to stretch to sky x 5
• Monkey humpers  –  20 IC (“PULSATE!”)
• On back, pull knees to chest or happy baby
• Bicycle/sit-ups (Freddy Mercury)  – 30 IC
• Merkins – 10 slow count to downward facing dog, then 5 to downward facing dog, then 5 more

Mosey back to church main parking lot

• Neck stretch
• Side stretch, right, left, standing superman
• Little Baby Crunches – 30 IC
• Flutter Kick – alternate low to high – 30 IC
• Airborne mindbender

Thanks for letting me lead…and for the mumble chatter!

I hope I got the Pax names straight – if not, please feel free to sound off with any corrections.

Tradition

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