March 2nd, 2016 By Mountaineer

7 men posted to Iron Fist including guest Bob Vila from Raleigh and returning FNG Royal.  As usual, a bit of stretching was incorporated into YHC IF workout, so hopefully all were challenged and found some places that have not been worked in a while.  It went like this…

Mosey around church to cinderblock area (jogging forward, backwards, sideways along the way)

• Hop back and forth over cinderblock – x 10 IC
• In plank, knees to chest  –  20 IC
• Downward facing dog – 30 sec
• Tire run (football drill) x 5
• Cinderblock – overhead arm presses  –  20 single count
• Cinderblock – curls  –  20 single count
• Squat and lift boards – 20 IC
• Monkey humpers  –  20 IC
• Deep squats and hold – 20 IC
• Plank – move up and down cinderblock – 10 IC

Mosey to haunted day care

• Backwards run up the hill  x 5
• Around the world merkins – 10 IC  (merkins to bridge to merkins)
• Freddie Mercurys or LBC (choice) – 20 IC
• Lower back stretch – knees to chest
• Happy baby
• Modified burpees – long stretch to sky (standing superman), jump to plank (hold for 5 sec), push up, jump to squat (hold for 5 sec), back to stretch to sky x 7
• SSH – 20 IC (with a twist)

Mosey back to cinderblock area

• Tire run (football drill) x 5
• Plank for 10 sec to Side Plank for 10 sec on each side x 5
• Bobby Hurleys-  20 IC
• Eagle Arms or 90 degree arm crossing body stretch
• Plow (legs overhead and straight with toes to ground) for 30 sec
• Mountain — Swan Dive — Plank — Chatarungya — Cobra — Down Dog — Warrior — Triangle x 2
• Cat/Cow x 5
• Spinal Twist (laying down, arm out, legs to other side) , flapjack 15 sec
• Corpse for 60 sec

Tradition

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