warm. 10 PAX (we welcome Pythagoras). there was a strange smell. DISCLAIMER PRAYER COP side straddle hops, merkins, hillbilly walkers, little baby arm circles,. dynamic stretching, and toll paying at burpee cove. THE THANG it sucked. jog down hill. sprint up hill. plank while we wait for everyone. do exercise
Tag: Mudslide
The Pole And A Prayer Request
12 PAX. 1 FNG. 55 degrees. DISCLAIMER PRAYER WARMUP Shoulder Rolls 10 OYO Neck Rolls 10 OYO Overhead Arm, Back Stretches Arm Circles 10 IC Arm Circles Reverse 10 IC Through The Tunnel 10 IC Mosey to the field. Bring your blocks. THE THANG Split into teams of 4, 5,
Diego makes a return trip to Ironvalley
WEATHER – 47 5 PAX started the workout in a weird cool with waves a warm breezes DISCLAIMER PRAYER COP Motivator from 6 LBAC – this work summoning one more PAX to bring the total to 6 – IC – 15 Arm Pretzels – IC – 15 LBAC in reverse-
It is A.T. season in Erwin
WEATHER – 26 degrees DISCLAIMER PRAYER COP LBAC/LBAC in rev- IC – 20 Overhead Clap – IC – 20 SSH – IC – 20 WMH – IC – 20 Hillbilly Walkers – IC – 20 THE THANG April 1st is the unofficial beginning of the thru hikers for the AT
Ironvalley pax begin LENT on ASH Wednesday
WEATHER – 18 degrees with a wind chill of 7 degrees DISCLAIMER PRAYER COP SSH – IC – 40 WMH – 10 count hold – 4 Hillbilly Walkers – IC – 20 LBAC – IC – 20 LBAC in Rev. – IC – 20 ‘Merkins – IC – 10 Imperial
Even Better On Monday
TIME: 0530 TEMP: 31F DISCLAIMER PRAYER COP SSHx45IC Liked doing SSH on a giant wet sponge. SQUATSx20IC (3 count hold) LUNGE JUMPS x20 (single count) oyo CALF RAISES x20IC MERKINS x10IC MOUNTAIN CLIMBERS x20IC tore up the ground. Moved to side walk for remainder of warm up CAROLINA DRYDOCKS x10IC
mudslide’s intervals and AMRAPs
it’s not raining. 7 PAX DISCLAIMER PRAYER COP Motivators (8), LBAC forward and revers (15), Michael Phelps, Hillbilly Walkers (15), Through the Tunnel (10), Alabama Ass Kickers (15), Merkins (10) Side Straddle Hops (30), Dynamic Stretching THE THANG AMRAP Interval 1: Wall Jumps 20 sec, Mountain Climbers 20 sec, Rest 20 sec (x5) AMRAP Interval 2: Tuck
Jeopardy returns
WEATHER – 49 Degrees DISCLAIMER PRAYER COP LBAC, Cherry Pickers, Drop in the bucket, LBAC in rev. – IC – 15 Imperial Squat Walkers – IC – 15 HillBilly Walkers – IC – 15 Goofballs – IC – 15 Mosey a lap THE THANG Jeopardy at Iron Valley today because
If it was fun last week at Ironhorse why can’t we have fun at Ironvalley
WEATHER – Nasty misty 36 degrees DISCLAIMER PRAYER COP SSH – IC – 30 ‘Merkins – IC – 15 WMH – IC – 10 LBAC/Rev – IC – 15 Imp. Squat walkers – IC – 10 THE THANG Partner up ~ One partner performs an exercise while the other goes to
Revisiting the F3 Mission
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