Abandon All Hope in the Iron Valley

Welcome

Disclaimer

Prayer

Warm-Up:

• Motivator starting at 5 • Little baby arm circles IC 15 • In reverse IC 15 • Through the tunnel IC 15 • Imperial walkers IC 15 • Hillbilly walkers IC 15 • Willy Mays Hays IC 10 • Squat IC 15 • Sprint to starting position

“The Thang”

5 Laps with 4 Points of Pain

Points of Pain:

• 15 Pickle Pounders and 15 Monkey Humpers • 25 Hand release merkins and 25 Crunches • 30-Sec peoples chair with arms extended in front, and 30-sec peoples chair with arms out to the side. • Elf on the Shelf-  Start with the Cinder Block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. After a set from right to left then do left to right.

Lap 1: Lunge to each point

Lap 2: Walk or Mosey while doing Little baby arm circles

Lap 3: Muddy Mud Skip to each point (Get those knees high)

Lap 4: Crab walk to each point

PAX finished the workout with a little Mary time together that included: Roly Poly IC 10, Rope Climb IC 15, Side Crunch IC 15.

Count-A-Rama (13 PAX)

Iron Valley finished circle of trust with a prayer for F3 Lexington Brother Cheech and and his family.