WEATHER – 46 degrees APRIL 3rd, 2018 DISCLAIMER PRAYER WARM UP LBAC – IC – 10 LBAC in rev. – IC – 12 (QIC was distracted, probably by Floppy disk running his trap that he went past 10) Motivator – 6 Willy Mays Hayes – 10 ‘Merkins – 10
Category: Erwin
Hope you brought your tickets… to the GUN SHOW
Six pax came out to a balmy morning to earn their tickets to the Gun Show (i.e. this Q was intended to be very arms/upper body focused) DISCLAIMER COT Warm up (IC): Hillbilly squat walkers (x15) Motivator from 7 Willy Mays haze (x15) Don Quixote (x15) Arm circles (x20, f&b)
mudslide’s mountain muscle melter (belated 4/14/2018)
beautiful morning for a Erwin / Nolichucky River overlook run DISCLAIMER PRAYER COP hillbillie walkers, imperial walkers, dymanic stretching THE THANG Trail run workout, 2 miles, 600 ft vert, included the following exercises: carolina dry docks merkins squats al gores MARY little baby crunches, side plank up downs, sweat angels,
The Sweet Pickle Bus Returns to Iron Valley
A very cool 40 DISCLAIMER PRAYER COP LBAC Arm Pretzels LBAC Reverse Abe Vigoda Imperial Walkers Hillbilly Walkers Imperial Squat Walkers Motivator Agilities High Knees High Kicks Backward Run Defensive Slides (both directions) Karaokes (both directions) THE THANG Floppy Disk revived an old fan-favorite in the sweet pickle bus full
Happy Birthday Iron Valley
TIME: 0700 TEMP: 37 Degrees DISCLAIMER PRAYER COP Merkins x20IC (How else should the Merkin Champions start a warmup) LBAC x20IC, Cherry Pickers & Dropping them in the bucket, Shoulder Pretzels x20IC, LBAC x20IC (Rev) Merkins x10IC (oh, yes he did) Imperial Squat Walkers x20IC Side Straddle Hop x20IC TTT
Post #MerkinMadness Block Party
Beautiful Weather to celebrate a win for Iron Valley in the #MerkinMadness AO challenge. DISCLAIMER PRAYER COP What we did not do was Merkins. Instead, we did: LBAC Cherry Pickers (the ones in the air not on the ground, Chunk) Arm Pretzels LBAC Reverse Hillbilly Walkers Hillbilly Rockettes Imperial Squat
Iron Valley Strong……..Quality and Quantity!
WEATHER – Breezy but still a nice 45 degrees even if Floppy Disk was dressed for 2 degrees and Bollywood was dressed for 70 degrees DISCLAIMER PRAYER WARM UP ‘Merkin – IC – 10 Abe Vigoda – IC – 10 ‘Merkin – IC – 15 Imperial Walkers – IC –
F3 Merri-go-round
TIME: 0530 TEMP: 37 degrees DISCLAIMER PRAYER COP WARMUP: Merkins x10IC SSH x40IC Willie Mayes Hayes x10IC Merkins x20IC Imperial Squat Walkers x10IC Hillbilly Squat Walkers x10IC TTT x10IC Merkins x10IC Lunge Jumps x20 oyo Squats x10 (3 count Hold) Calf Raises x20 IC Merkins x10IC THE THANG F3 Merri-go-round:
91 Merkins in Cadence and a Lot of Lunges
Mild and 52. DISCLAIMER PRAYER COP Side Straddle Hops x 10 IC, Merkins x 10 IC, LBAC X20 IC, LBAC Revers x 20IC, Merkins x 10IC, Imperial Squat Walkers x 20IC, Merkins x 10IC, Motivators 7 count, Merkins x 10IC, Bobby Hurley x 20, Merkins x 10 IC, Through the
If you go up Jacob’s Ladder, you gotta come down
TIME: 0700 TEMP: 43 degrees WEATHER: Air was thick with moisture but only a couple of sprinkles DISCLAIMER PRAYER COP Merkins x10IC SSH x30IC Merkins x10IC Star Jacks x15IC (3 count hold in the squated position) Lunges x15IC Merkins x10IC Jump Lunges 20 oyo (single count – 10 per leg)