Sketchy Times at Ironhorse!

Ruby showed up yesterday from DR and mentioned he was looking for somewhere to post tomorrow (today).  Saw the Q was open and figured, I can bring some pain to the PaX.

Both Shovel Flags in the ground, 5:30 means time to get to work!

DISCLAIMER

COP

• Motivator from 7 • Arm Circles

• Forwards, Backerds, Shoulder Pretzels, Hallelujah, Samsons

THE THANG

Today is a simple, rinse and repeat and should get you to fatigue in a healthy way. There were 3 levels to go up at Founders, here is what we did.

• 5, 10, 15 reps

• Row 1 – Mericans, Squats, Heels to Heaven • Row 2 – Decline Mericans, Jump Up (or Step Up), Heels to Heaven • Row 3 – Incline Mericans, Jump Up, Heels to Heaven • Row 4 – Dips (in cadence), Box Squats, Heels to Heaven • Top Row – wait for PaX doing Plank, Al Gore (not AI Gore), Calf Raises

• In between we ran to do the Stairway to Heaven and Lt Dan’s • At the end we went to Wild Wings to put Richard’s on Bricks and People’s Chair

MARY

Was done

CIRCLE OF TRUST

PRAYER

MOLESKIN

No ABACABB!