June 7th, 2017 By Triple Threat

Warm Up: Stretch (legs and arms) then light mosey to brickyard. Once there, grab a cinderblock (cb) and circle up. 5 burpees (OYO), 15 x SSH IC, 5 burpees (OYO), 15 x IST IC.

The Thang: All Pax face the pull up station and walk parking lines together for the following beatdown (everything in cadence):

• CB Squats x 15 IC; walk up two lines then
• CB Curls x 20 IC; walk up two lines then
• CB Sumo Squat x 15 IC; walk up two lines then
• CB Should Shrugs x 15 OYO for half the pax; while the other half completed 15 x diamond merkins OYO; walk up two lines then
• CB Squats x 15 IC; walk up two lines then
• CB Curls x 20 IC; walk up two lines then
• CB Sumo Squat x 15 IC; then walk to pull up station.
• 1st set of pull ups – go to 10 OYO; 2nd set – 8; then 6, 4, & 2. (We couldn’t leave out the dips so… 1st set of dips – go to 10 OYO; 2nd set – 8; then 6, 4, & 2. Walked back to parking lines.
• CB Shoulder press diversion x 15 IC; walk up 2 lines
• Alternating CB Lounges x 20 IC; walk up 2 lines
• CB Curls x 10 IC; walk up 2 lines
• CB Side Lounges x 20 IC; walk up 2 lines
• CB (lower set) Curls x 10 IC; walk up 2 lines
• CB High Flutter x 15 IC; walk up 2 lines
• CB Curls x 10 IC; 3 sets – lower, upper, and full curls. Light mosey back to parking lot.

Mary: LBC x 20 IC, Squirm x 20 IC, and one minute plank for all.

Thank you for allowing me to lead after missing last last week. Thank you for the prayers for my family. I’ll be back soon.

Iron Fist, Tradition