March 18th, 2015 By GentleGrizzly

Awesome morning for some cinder block work.  The first #mumblechatter I heard was something about, “Grizzly you know this is Iron Fist right, there’s no running in Iron Fist!”

Warm Up:

Mosey – butt kickers, high knees, karaoke
SSH x 15
Cotton Pickers x 12
IST x 12
Arm Circles

The Thang:

Reps of 6-8-10-8-6

Lunge and Twist (each leg)
Curls
Squat Press
Upright Rows
Quick Lateral step-ups (Irish Jig – @Uppercut)
Uneven Merkins
Toe Touches w/block (crunch)
Mosey to hill and back

MARY: (somewhere in here the cruisers joined us)

LBC x 20
Pretzel Crunch x 10
Raptor Medley
The Squirm
Low Flutter

Moleskin:
1. Thanks for letting YHC lead you guys this morning, it’s always an honor!
2. @Pharoah and @Sensei – way to push on those slow mosey’s to the hill.
3. I really like those toe touches with the block, they were harder than I thought they’d be.
4. Good luck to Dingo, Funky, and Dutch this weekend in your races. Go strong brothers!

Iron Fist, The Precinct, Tradition