November 23rd, 2016 By Maximus_MECA

5 brave Pax joined the late fall chill for a morning of Iron First beatdown intermixed with motivational messages and proper use of vocabulary delivered by one @Major Pain.

@ Luxury – great to see you posting brother – seemed to enjoy the Major’s stream of jokes/inspiration – perhaps not having been privvy to it prior.  YHC can not recall all the Major’s jokes in that YHC was also looking to “focus on the task at hand”; Qing.   One memorable joke was the Major remarking that when he had a recent blood pressure reading taken at the doctor’s office the machine registered ” Super Human”.  The Doctor’s office needed to call in a technician to reset the machine afterwards. All seemed to agree the Major should go around the country as  a motivational speaker. The Major seemed to indicate that is not possible (oh yes – the word “impossible does dot exist”) in that the major’s speeches might frighten his audiences.

Anywho… the beatdown went something like this;..

Mosey around church
Warmps – SSh’s, IST’s, Cotton pickers, windmills, mountain climbers, plank jacks, arm circles, Michael phelps

Set 1 15 then 20 then 15
Shoulder presses, lunges, curls

Set 2 – break into two groups. Get cinder blocks
Each group do the following:
1 pax run to portico and back while team does a total of;
50 cinder block burpees
100 squat presses
150 lawn mower pulls

Set 3
Return cinder blocks – get two red bricks
15 then 20 then 15
Side shoulder raises
front shoulder raises

Add one set of bent over shoulder raises per request from @luxury.

Mary:
LBC’s, low flutters, rosalitas (in English)

Moleskin
Thank you all for participating and allowing me to lead.

@tulip – (the pax formerly known as Dutch) great to team with you.
@ tulip #greatsport in taking on your new name.
@guiness – way to pound through the exercises and work through your hamstring injury
@luxury discovered all cinder blocks do not weigh the same. Ah hah moment.
@luxury – you are progressing
@major pain – thanks for bringing the inspiration and humor. Livens things up!

Announcements:
Thanksgiving beatdown – 5:30 Davis lake
Saturday beatdown – 9:00 Mallard Creek Park

 

 

 

 

 

 

 

Iron Fist, Tradition

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