August 24th, 2016 By Triple Threat

I’m not sure why I was so indecisive last night when preparing to lead Iron Fist but here’s how it went.

F3 disclaimer provided.

• Stretch – arm circles, side lounges, hamstring stretches
• Mosey around church (high knees, grapevine run inserted) to back parking lot
• IST x 15 IC
• Burpees x 5 (no merkin) OYO
• Tuck Jumps x 10 OYO
• Burpees x 5 (no merkin) OYO

The Thang:

• Sumo Squats x 20 IC (with a cinder block)
• Wide merkin x 10 OYO
• Curls x 20 IC (with a cinder block)
• Close grip merkin x 10 OYO
• Chest press x 20 IC
• Repeat exercises above

Then I decided to push the PAX by completing 2 rounds of the following from yesterday’s Q inserted here:

Start at one end of parking lot and complete 5 tuck jumps then sprint to curb to complete 5 burpees (with merkin) then sprint to point of origin and complete 5 merkins.

• Lounges x 10 OYO
• Shoulder Press x 20 IC
• Merkins x 10 OYO
• Shoulder tap planks x 20 IC
• Merkins x 10 OYO
• Repeat exercises above

Then I decided to push the PAX again by completing 2 more rounds here:

Start at one end of parking lot and complete 5 tuck jumps then sprint to curb to complete 5 burpees (with merkin) then sprint to point of origin and complete 5 merkins.

Grab bricks and complete the following:

• 1 minute of tricep extension
• 1 minute of shoulder press
• 1 minute of upper curls
• 1 minute of of full curls

Mary:

• 1 minute of bicycle kicks
• 1 minute of 45 degree angle leg lifts

Ran out of time here.

I was tired after all this, lol.

Sound off below PAX

Tradition

---