June 23rd, 2016 By backdraft_MECA

11 of Concord’s finest met for a Iron Fist -consisting of non stop cinderblock workout – devised by BD via Hipbone on the fly… cages were rattled – we just got the warmorama over with and hit the CB’s, Rick and EL AL giggling like school girls soon to be ceased. Weather was moist and Catfish thinks his block was mutated!!!!

Warm O Rama:

SSH x 20, IST x 20, Karaoke x 2, Solidier Walk, Quad Run, Butt kicker

THANG:

CB non stop ladder – all exercises in quick succession after each other – with a short walk around the quad for a break —

10-15-20-15-10 with a slow mo(slow and painful count) climb up the ladder

with CB
10 x chest press – then curl – then standing skullcrusher – then hi pull – then lawn mower pull (most never had a pull start, so demo ensued) – then CB plank jack – then CB Gorilla- then CB stump jumper –  then CB Merkin.

walk Quad – to ease the pain

Repeato – up to 15
Repeato – up to 20
Repeao – down to 15
Repeato – down to 10

just in time for MARY – KGB’s 20ic, Low Flutter 20ic, FredMerc 20ic, Brazilians 20ic, LBC’s 20ic

COT – PT is 40
BOM – To Indies family traveling, and Vanessa W., and our absent bretheren!!!!

Good work by all – not much time for socializing or the regular jocularity- we were hitting it hard this morn. Heart rates were up there and cals were burning.

Aye

BD

Concord

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