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Iron Fist – The Iron group of 9

All All MECA Backblasts

July 20th, 2016 By Maximus_MECA

It was YHC’s honor to lead a diverse Pax of nine of Tradition’s finest this humid summer’s morning.  YHC was somewhat pleasantly surprised that a  group of nine men all gathered at Stonebridge church somewhere between 5:27 and 5:29 am this morning.  Prompt they were – but ready to roll and work out also.  Kudos to @skipper and @cardiac for bringing their sons to the workout.  After attending Saturday morning’s men’s group breakfast at Stonebridge and the emphasis on being a role model for our children it was great to see it in action at Stonebridge today and those young men (@stopper and @littlebuddy) can workout!  At the breakfast they called that being in Chair # 1!

The beatdown went something like this:

Disclaimer

Mosey

Warm-ups (Side straddle hops, IST’s, cotton pickers, windmills, Merkins, stretching)

Go to benches.  20 step-ups each leg and 20 dips

Repeato

Go to side portico – people’s chair, balls to the wall, people’s chair

Mosey to cinder blocks

We set up 8 stations – each with a cinder block.  The stations were; lat extensions, pullovers, burpees, sumo squats, chest press, shoulder press, curls, lawn mower pulls

The ninth man runs to the other end of the parking lot and does ten merkins and returns.  When he returns all rotate one to the right.  Does as many reps as you can until the runner returns.  Repeato but the second time do ten merkins and ten world war two sit-ups at the far end.

Fury Finish – amrep for 45 seconds back lunges, shoulder presses and curls

Mary – Lbc’s, low dolly, squirm, low flutter, plank jacks, air born mind bender

Thanks to all for your participation and help in me smoothing out the beatdown, especially the exercises in the circle and timing.  Hopefully you all got stronger and worked up a sweat also!

 

 

 

 

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8 Comments on “Iron Fist – The Iron group of 9”

  1. Maximus_MECA July 20, 2016 at 8:13 am

    Sound off below!

  2. King Louie July 20, 2016 at 9:36 am

    Uh oh, can’t use King Louis if Dutch isn’t around to receive the grief!

    Good workout. You know I worked up a sweat, just had to take note of the multiple “Lake Louie”s that were out there.

  3. cardiac July 20, 2016 at 12:18 pm

    Thanks for a great beatdown Maximus!! I felt like every muscle was utilized this morning. Stopper loves coming out to F3. I can wake him up faster for F3 than when I wake him up for school. LOL.

    1. King Louie July 20, 2016 at 1:03 pm

      I too would wake up faster for F3 than school.

      Heck that’s how I do with work!

  4. King Louie July 20, 2016 at 1:04 pm

    Something I’ve been wondering lately. Unrelated to the work out… How often does @Striker do the concealed carry classes? Been meaning to take one, but had to skip the last due to money.

  5. Maximus_MECA July 20, 2016 at 3:33 pm

    @King Louie (proper name) and @cardiac/@stopper – glad you all enjoyed and couldn’t wait to get out of bed to workout!

  6. Skipper July 20, 2016 at 4:42 pm

    Excellent beatdown @Maximus! It’s rare that @LittleBuddy joins me during the week, but he was up this morning and said he wanted to F3. I gave him the option to #Cruise or #IronFist and I think we can all agree he picked the right one! #ahoy

  7. Maximus_MECA July 20, 2016 at 6:52 pm

    @skipper – glad F3 got @little buddy out of bed bright and early and he liked it..

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