12 PAX came out on a nice, 40 degree January morning to celebrate the first Iron Valley workout on Wednesday and the first workout of 2019. DISCLAIMER PRAYER COP Motivator from 7 Willie Mayes Hayes – 10 IC Valley Merkins – 5 LBAC – Cherry pickers – LBAC in reverse
Category: Iron Valley (Love Chapel)
7 PAX say 19 degrees isn’t too cold
WEATHER – a brisk 19 degrees DISCLAIMER PRAYER COP Motivator – form 6 HillBilly Walkers – IC – 10 Willy Mays Hayes – IC – 10 LBC/Arm pretzels/ Cherry pickers/ LBAC in rev – IC – 10 Imperial Walkers – IC – 10 THE THANG WOD – Zachary Tellier With a lap
bear crawl yields vitriol
wet. windy. 48deg. 4 pax. injuries and sickness plagues us. we will prevail. DISCLAIMER PRAYER COP side straddle hops (50). peter parkers (20). sumo stretch (5). mountain climbers (20). dynamic stretching. THE THANG 10 merkins, 15 sec plank, bear crawl 20 yards. 10 merkins, 30 sec plank, bear crawl 20 yards. 10
mudslide’s merkin mountain melee (part 2)
chilly. 7 PAX. DISCLAIMER the workout is designed to keep heart rate up high. push it to your own limit. PRAYER COP motivators. little baby arm circles. arm pretzels. mountain climbers. dynamic stretching. THE THANG (1) sumo squats. do 5. the first PAX releases to sprint up the hallway. 5 more
Crawl Up and Lunge Down
It was a nice clear morning after overnight rain. 7 PAX showed up. One of Dano’s folks (Erwin’s finest!) was in the parking lot when YHC got there a little early for a pre-workout ruck. It’s a good thing a 35 year old walking around an elementary school wearing a
10’s and 7’s in the Rain
TIME: 0530 WEATHER: Hurricane Michael-ish DISCLAIMER PRAYER COP Motivator from 7 Don Quixotes Little Baby Arm Circles Shoulder Pretzels Willie Mays Hayes Hillbilly Walkers Peter Parkers THE THANG This was YHC’s Birthday Q, and because I was born on 10/10/77, multiples of 10 and 7 seem to be the thing.
Deck of Cards in the Wind
22307F70-BD71-43BF-A188-83C71E56EAD16 PAX rolled on a Beautiful 69° morning with a slight breeze to keep us cool DISCLAIMER PRAYER COP Warm up 19 I.C.SSH 9 I.C. Abe Vagoda 20 I.C. Merkins THE THANG Spearhead Style Deck of Cards (2-6)- suicide cones according to number drawn (7-10)- exercises according to suit Face
mudslide’s merkin mountain melee
rain. 7 pax. DISCLAIMER PRAYER COP motivators. little baby arm circles. sumo squats. arm pretzels. dynamic stretching. THE THANG merkin mountain. staying together. jog down, sprint up merkins jog down, sprint up burpees jog down, sprint up carolina dry docks jog down, sprint up plank repeat MARY side plank up-downs,
Interval Training Trice as Nice
TIME: 0530 TEMP: 68F DISCLAIMER PRAYER COP Squats x15IC Merkins x10IC SSH x30IC TTT x10IC Two Laps around Carpool Circle THE THANG Separate into groups of three and spread out approximately 5 yards apart. Mark positions with a cone. Three stations, three exercises, one minute intervals, three cycles a round. Round
NEVER FORGET!
WEATHER – cool 61 degrees and damp morning but not raining DISCLAIMER PRAYER 8 – Motivators from 8 :46 – 23 LBAC /23 LBAC in rev 9 – Merkins – IC :03 – Mosey 3 laps 9– Burpees – OYO :37 – Lunges (R and L equals one) 9– Merkins