September 28th, 2016 By Maximus_MECA

Eight men gathered today at the Stonebridge parking lot to Iron Fist.  Iron sharpens Iron so we thought to push that to the limit today.  YHC thought through the workout routine and thought – let’s mix it up, have a little competition but primarily give each man an opportunity to push the limit within himself as he felt fit without comparison to another man.  But rather enjoy the camaraderie of the pax without any distraction about counting or seeing how far ahead or behind they were.  It was an honor to lead such a group of burly men.

With that in mind the beatdown went something like this;

Disclaimer given.  Mosey around church with butt kickers, high knees and lateral running.  Stop at the side portico.  I love saying portico as it is a three syllable word I did not know before F3 and it just sounds so cool.   At the portico we warmed up with side straddle hops, windmills, cotton pickers, IST’s, plank jacks, power planks, arm circles and Michael Phelps.

Then we went over to the picnic area and did 20 dips each leg and 20 dips.  Them 15 incline merkins and 15 decline merkins.  We noted a sighting from Gentle Grizzly and the the Farm running by effortlessly with a friendly greeting.  Then over to the portico for 45 seconds of people’s chair and balls to the wall friendly competition.  Who could last the longest?  It came down to Guinness and Royal – each using a slightly different stance – but Royal prevailed with the longest balls to the Wall.  Way to go Royal!

Sufficiently ready we went on to the iron first at the bottom parking lot where there were 8 stations set-up as follows as follows.  Kettlebell one arm lawn mower pulls from a plank position,  kbell lunges, Cinder block curls, cinder block merkins, cinder block lat pulls, cinder block shoulder presses and battle ropes.  Station eight served as the timer.  The man at that station would take two red bricks in hand and run to the side portico and return.  When he returned all Pax would rotate to the right.  We went through two sets of this.  Hence every participant did 16 sets of AMREPs without break – pushing himself as far and hard as as he wanted to or not.

We then returned to the upper parking lots for a People’s Mary.  Each pax picked a Mary exercise to include, lbc’s low dollies, homer to marge, russian twists, w’s and a few other.  YHC then led a static stretching session to include individual seated toe touches,  lean forward with legs apart and push down on knees when seated and in a ball position.

Thanks to all for pushing through and making it a fun morning and workout

Guiness led us out in prayer.

Announcements

Book Study of How to Win friends and influence people starts this Friday at Bojangles at 6:00 am.  Book not needed to participate.  Come even if you don’t have the book yet.  This is the Bojangles at the corner of Prosperity Church Road and Mallard Creek Road.

Dutch, Guiness and YHC plan to do a people’s Q kbell workout in the lower parking lot to Bojangles (Dunkin donuts area)  prior to the book study at 5:15.  Open to all.  Regular Stonebridge kbell on Friday starts at 5:30.

Please join us for either or.

 

 

Iron Fist, Tradition

---