Iron Wolf (or Iron Man) Q’ed the first time in a year. It was pretty easy for everyone…except him. Warm-O-Rama Took a mozy around the neighborhood cul-de-sacs 1st stop = SSHs & Mountain Climbers 2nd stop = Merkins & Cotton Pickers (Hot Wheels picks the cotton low!) 3rd stop = Peter Parkers & Parker Peters […]
Author: Iron Wolf
5 Ride the SWOL Train
We had a few PAX out due to the BRR. Good luck, fellas! The object of this beatdown was to slowly work the major muscle groups using cinders as our weight of choice. The Warmup Mozy to top of hill SSHs LBCs Cotton Pickers Windmills The Thang Grab cinder blocks and head to the cell […]
Partners in Pain at The Precinct
12 showed to know. 1 FNG -> Welcome, Iron City! Great effort by all! Warm Up Reverse Indian Run (man that island is big) SSHs Storm Troopers Cotton Pickers Windmills The Thang Partner Up Partner exercise ladder in increments of 5 Partner Throw Downs (x5) Partner Get Ups (x5) Partner Push (5 secs) Partner Pull […]
Who’s the Q? Oh, wait, it’s me?
During the pre-beat down run Iron Wolf realized it was he who had the Q…and he had no plan. It turned out to be a solid beat down, probably because he has above average intelligence and can thus lead a team of men through a spontaneous routine of running and the lifting of heavy objects. […]
Dirty Dealing at The Precinct
5 PAX showed up to deal out some pain this morn. Warm Up Mozy SSH Mountain Climbers Windmill Mosey ISTs Mosey The Thang Deck O’ Cards – Number of exercises equals the number on the card. Face cards are 10, Aces are 20 Hearts = Merkins Spades = Peter Parkers Clubs = Jump Squats Diamonds […]
9 Tread Flippers in the Gloom
9 PAX made it out to roll some rubber in the grass! Warm Up Mozy to cul-de-sac SSH Carolina Dry Docks Mozy Cotton Pickers Windmills Mozy The Thang We somewhat de-virgined the tires — I say somewhat because they were rolled from Tradition Divo’s – 3 man team, tire flip and hop down the field […]
6 at the Cold Prison Yard
6 PAX posted for a chilly beat down. Prison Cell got renamed to Cell Block and the Q got reminded of what everything else was called. Man Down and D6 brought the jokes and Man Down made a Precinct Angel. Warm Up SSH Peter Parkers Imperial Storm Troopers Cotton Pickers Indian Run Merk and Burp […]
14 Post for a Baker’s Dozen
14 men punched the clock this morning to swing their bells for a baker’s dozen of a beat down! 13 exercises, 12 (or 24) reps each Warm-up Mozy Side-straddle Hop Imperial Storm Trooper Windmill Cotton Picker Slow Squat Arm Circles Dirty Dozen KB Swings x 12 Sumo Squat w/High Pulls x 12 Calf Raises x 24 Frosty […]
Q Down! Q DOWN!
The workout started off good. Then the Q almost died… Warm-up SSH Merkins Imperial Storm Troopers Slow Squats Cotton Pickers Mosey to Outback The Thang Partner up Round 1 P1: 20 Pull-ups followed by 20 Dips P2: Squats with cinderblocks or milk jugs until P1 finishes Round 2 P1: 20 Pull-ups followed by 20 Dips […]
The Boom in the Gloom Kept the Storm at Bay
11 PAX showed today for a good ol’ circuit beat-down! One beast-of-a-man was wearing a sweet t-shirt! Thanks Man Down for representing! Warm-up SSH Mountain Climbers Imperial Storm Troopers Windmill Indian Run Merkins Hip-Hop Plank Plank left\right Mosey to the Grassy Knoll Grab the cinderblocks and take them to the grassy knoll 6 stations. Odd […]