July 5th, 2017 By Guinness

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

Disclaimer
Mosey to Warmorama

Warmorama
Side Straddle Hop x15 IC
Imperial Storm Troopers x15 IC
Cotton Pickers x15 IC
Windmills x15 IC
Mountain Climbers x15 IC
Plank Jacks x15 IC
Merckens x10 IC

The Thang
Mosey to Cinderblock Area
Flip Tire half way and back
Farmer Carry Cinderblocks to end and back
Push pallet half way and back

Mosey to Pull-up bars
Dips x 5
Australian pull-ups x5
Pull-ups x5
Chin ups x5
Mosey to Cinderblock Area
Flip Tire half way and back
Merckens x15
Farmer Carry Cinderblocks to end and back
Toe Taps x15 each leg
Push pallet half way and back
Crunchy Frog x15
Repeato x3

Mary
Cinderblock Chest Press x10 IC
Skull Crushers x10
Mason Twists x15 IC
LBC’s x15 IC
Homer To Marge
Plank 1 minute

Moleskin:
Iron Fist is supposed to be more about strength building with a little running. This morning’s beatdown was strength circuit followed the very little running pattern but it was no piece of cake. The pallet push was a good tough challenge. I am glad it was only half way down and back. Great work, @Pax. Persist against entropy and atrophy!

COT
Announcements:
– Books Study, The Power Of Full Engagement, Friday 6.30am Bojangles
– Skywalker Convergence Friday 14th

Prayers
– Shawshanks back
– Triple Threat’s son, naim.
– Cheech’s family

Iron Fist, Tradition