June 14th, 2017 By Maximus_MECA

10 Pax got stronger at Tradition’s Iron Fist and this is how they did it:

Disclaimer
Mosey to Warmorama

Warmorama
Side Straddle Hop x20 IC
Imperial Storm Troopers x20 IC
Cotton Pickers x20 IC
Windmills x15 IC
Plank Jacks x20 IC
Merckens x20 IC

Cinderblock Burpees x10
Cinderblock Squats overhead Press x10
Cinderblock Extenions x10
Cinderblock Merkens x10

Mosey with Cinderblock to Center Portico

Peoples chair which Dutch special on curls
Balls To The Wall
Repeato

Mosey to the picnic area

Cinderblock Step ups x10 each leg
Cinderblock Dips x20
Cinderblock Derkens x10
Repeato

Mosey to grassy area across the road

Cinderblock Prisoner overhead press x20
Partner up
Partner 1 does incline Merckens x10
While Partner 2 does Jump Squats
Alternate
Partner 1 does Derkens x10
While Partner 2 does Jump Squats
Partner 1 does Dips x20
While Partner 2 does Jump Squats
Alternate
Partner 1 does Dips x20
While Partner 2 does Jump Squats
Alternate

Mosey to cinderblock area
Cinderblock Burpees x10
Curls x20
Overhead press x 20

Mary
Mason twists x20
Little baby crunchesx20
Homer to Marge with Rosalita’s
Flutter kicks x20
Hello Dolly x10

Moleskin:
The chain gang Pax moved with stealth and vigor from station to station, some singing as they went across Tradition’s terrain. No obstacle or flying cinderblocks would impede their mission. These pax we’re no mere ordinary men, they were like Iron Men with iron fists. Perhaps, you might think, that’s an exaggeration but have you seen @Luxury recently? @Luxury is off the chain, he is at a new level of fitness. All the @Pax pushed it this morning. Great job, @Pax. YHC went easy this morning- no pull-up bars.

COT
Announcements:
⁃ Tradition closed tomorrow for The Academy at The Precinct
⁃ Bookstudy on Friday at Bojangles
⁃ Summer Healthy Eating Challenge starts Monday
⁃ Global Leadership Summit hosted by Stonebridge in August

Prayer:
⁃ Triple THREAT’s son and mother in law
⁃ Sharknado and M expecting baby Friday

Iron Fist, Tradition

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