12 pax showed up in the not-gloomy-at-all Gloom ready to move. DISCLAIMER PRAYER COP Warmup- SSH X10 IC DQ X10 IC IW X10 IC HW X10 IC LBAC X11 <> IC THE THANG Mosey to amphitheatre.. At amphitheatre 10 reps each of Dips Inclines Jump squats Freddy Mercury Burpees Run
Tag: Jobs
Does running count as a cute or complicated VQ?
22 PAX including a FNG came out on a cool day, mid-40s. Thanks to the few Ironhorse regulars that ventured over to the track this morning. Several PAX in the business of logistics felt the need to come early and carry giant logs and gas cans from one part of
“Running around the track doing exercises”
It was a chillier than advertised 34 degrees and foggy this morning. 19 doods made it out to the Arrowhead AO to work dat cardio. Thanks to Queen for the inspirational title for this workout, first debuted back in October of 2017. DISCLAIMER There was no warmup. Yeah, I said
Track and Field
A gloomy dreary 40 degree morning. April showers bring May flowers (of course I can’t seem to find an opportunity to plant anything when its not raining….) 9 runners and 5 ruckers put in some good work. DISCLAIMER Some stretching including toe touches and WMH. High steps and butt kicks,
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
Playing the Odds
22 energized PAX arrived on a pleasant, but cold morning for April (low 30s). DISCLAIMER PRAYER COP Motivator – 10 IC (well, kind of IC) Merkins – 10 IC Hillbilly Walker – 10 IC Squats – 10 IC THE THANG Indian Run – Long Way to Playground. Classic Blackjack: Hearts: Pull-ups, Diamonds: Monkey
2 exercises, 5 cones rinse & repeat
Insert optional info about the weather, number of pax, etc. DISCLAIMER PRAYER COP SSH 15 IC WMH 10 IC LBAC’s forward and reverse 10 IC MERKINS 10 IC IW 10 IC THE THANG Pax mosey to the playground where they found 5 cones laid out across the parking lot. Because
First Big Cardio Push of April
Not too gloomy, 56 degree morning brought out the ruckers and the runners. DISCLAIMER PRAYER COP Warmup lap Mosey to endzone 20 yards out and back – butt kickers, high knees, cariocas THE THANG THE RUNNERS: Mosey to home stands – run the stadium back and forth Mosey to Pepsi hill
Final Respectable Showing of Merkins
It was a cool 34 degrees when 16 PAX came out to make themselves better DISCLAIMER PRAYER COP Started with The Motivator from 7 to get some blood flowing. Then straight in to the Merkin for 10 IC. Next exercise was TTT for a 10 count to get those hammies
Cardio and Merkins
21 PAX rolled into Arrowhead on a perfect 58 degree morning. 5 “Ruckers” were already on-site kicking complacency in the teeth. DISCLAIMER PRAYER COP LBAC – 10 IC LABC Reverse – 10 IC Merkin – 10 IC TTT – 10 IC THE THANG With March Merkin Madness winding down, QIC