To start off, I was lucky to even make my own Q this am as I forgot to turn my alarm clock on (subconscious sabotage?). I woke up at 4:55 am, had my cup of coffee, morning constitution and headed to the AOQ. As always, I rarely know what I am going to do prior …
Well I came in hot to the parking lot to start the workout arriving right at 5:30 for my Hammer Q, not the best way to start our your Q for the day. I immediately jumped right into it and as usual I didn’t have a clue what I was going to do but decided …
I am writing this up for Nails, so I am adding some of my own comments to his backblast. First off, tabata’s always kick my #$@, which means it is a good workout. If you haven’t done this yet then look into it. By the end of the workout there were threats made, promises to …
Had the Q at Woodshed today and it was the first time in awhile that I was not asked to do a form school type workout. So it was kinda nice to just come up with something. When I arrived there was a surprise visitor, a dog. I believe it was Compost’s dog, at least …
Bubs and I had the Q today at Woodshed where 8 other pax members obviously either didn’t watch the National Championship game or were man enough to come to the shed on little sleep. I was one of the ones running on little sleep and it showed, because I recycled my Q from the Blitz …
Just the three of us. That was all we needed though for a Blitz workout. The Condition: 37 degrees The Thang: COP SSH x 15 4 count going straight into High knees x 15 4 count going straight into butt kicks x 15 4 count and then plank jacks x 15 4 count Using Island …
7 pax said to hell with the cold and showed up for iron yard this morning. The Condition: 27 degrees The Thang: COP LAC fwd while running in place x 15 4 count 10 tuck jumps Butt Kicks plus overhead claps x 15 4 count 10 tuck jumps High knees x 15 4 count Move …
10 pax were present at Score this am for a 15 day countdown to Christmas and stationathon. The Condition: 46 degrees The Thang: All reps were 15 4 count for COP SSH Butt Kicks IW LAC Frankensteins All reps were 15 but slow count and performed in mid range (so no rest break) Merkins Squats …
9 Pax showed up for a chilly workout: Warmed up with SSH After that, there were 4 rounds of exercises consisting of 3 sets of 3 exercises, (all exercises were for 60 seconds, no break between exercises) which were as follows: Round 1 Curls Waiter Press Flutter Kick Round 2 Bench Press Super Napalm Rosalitas …
I know people are probably getting tired of the emphasis on good form. But there is a definite reason for it, number one being that it will reduce the risk of injuring yourself. Let’s be frank, most of us are in our 30s and 40s with a still pretty good contingent in their 50s (you …
7 pax brand a cool Friday morning for a Nails biting beatdown with a little bit of Dejavu mixed in. The Condition: clear and low 50s The Thang: 15 ea of the following: Rt Arm Curls Left Arm Curls Squats BB Sit-ups Rt Arm Waiter Press Left Arm Waiter Press 2 arm bell swing LBC’s …
Spot texted me Tuesday night and told me he had the flu and if I could cover for him. Of course, I never mind. However, subs are rarely as good as the real thing so I tried to live up to the workout that Spot would have provided as Q, which is a tough task …
Unlike the previous few times I have Q’d I had no clue what I was going to do this morning even as we were in the midst of COP. The 7 pax that came to Ironyard unfortunatley endured what was to come. The condition: mid 50s The thang: COP All 15 reps at 4 count …
8 pax presented to Score this morning for an early morning tennis court beatdown. The Condition: mid 50s The Thang: COP All 15 reps 4 count IW Frankenstein kicks Butt kicks LAC fwd Shoulder press LAC bwd Overhead claps Lunge in place x 10 seconds x 5 each leg Raise the roof to 10 merkins …
This morning 8 pax presented to Ironyard ready to forge themselves (yeah I know, this is cheesy but what do you want). Anyway, here you go. I am going to post the previous scores so you can see how you progressed. Oh and by the way, Papercut took the title (2nd one in a row)! …
I didn’t know how many pax members would come with the threat of rain this morning but five men who could care less about the weather and some moisture came to Ironyard for another Stretch led impromptu workout. The Condition: wet and in the low 60s/high 50s The Thang: (all exercises with KB except sprints …
Here’s the deal for GritIron at the Woodshed this morning: 5:30 start, weather cool and misting rain stretching – SSH, Squats, Imperial Walkers, Windmills, Arm Circles & Merkins 2 rounds of 8 kettle bell exercises (Russian Swings, High Pulls, Lunge Press, Goblet Squats, Plank Rows, Deadlifts, Russian Twists and wall sits with curls (rd 1) …
Wingback asked me a week ago if I would Q this Thursday for him, so naturally I said yes. I love the pax members at Legion, they are awesome and man they are in good shape. I actually like the hour long workout and would do it more often but I have a hard time …
I usually don’t plan in advance but decided to put some thought into what I wanted to do at Woodshed as the sub Q for On Ramp. I knew two things, I didn’t want to do more than 10 reps at a time for any exercise and I wanted to take a tour of the …
I would love to take credit for this shift in the workout at Ironyard but the reality is the credit goes to Backdraft. Ironyard is incorporating agility and cardio into the workouts from this point forward. Happy Trees did a great job with this earlier in the week and Wiki would have done the same …
I have to confess, two years ago when I injured (actually fractured a bone in my foot) I thought what the heck am I going to do, then SCORE started. My first reaction was this will be the weak pax members workout, man was I wrong. For three months, until Woodshed started (less than a …
Today the Ironyard pax were introduced to the physical performance test consisting of 6 exercises (one of which we did not get to due to poor time management on my part). There was one FNG along with 8 additional pax members who were ready to test themselves. A very complicated formuala was contrived by yours …
Old School KB 6 pax got better this morning with an Old All exercises x 15 Right arm curl Left arm curl Triceps curl LBC w/ bell-25 Double arm swings Right Waiter press Left Waiter press BBS w/ Bell-25 Figure 8’s-right Figure 8’s-left Bell squats Overhead extension Rinse and repeat 4 total sets The usual …
I had an idea for quite some time now that I wanted to do for my next Q at a bootcamp. Fortunately, the opportunity arose sooner than I had expected when Meltdown asked for someone to switch with him for the Q today. I volunteered to just take it because I already knew exactly what …
21 pax decided to better themselves by attending the Silent F workshop (form school) held by your local resident PT, Stretch. It was good a turnout and I hope each pax member was able to take something out of the workshop to help improve their form. Had groups of three with two men providing feedback …
Three pax members showed up at Ironyard for Nails’ Q celebrating 65 years. He brought out an oldey but goody for his workout (a lot of grumbling the last time he did it, so it was good). Nails would never say this but I believe he is the epitome of what F3 stands for. The …
A few weeks ago I was at a Tuesday bootcamp when we began the workout with a run (heading to a destination that was good distance away). I was jogging beside one of my buddies when he stopped and decided to wait on a member of the pax who was lagging behind and struggling a …
When: July 25 at 8:15 Where: Woodshed Who: All of you What: What is the silent F you ask? Form. Think about it, many of us are out more than two days a week working out at whatever respective destination we call home. We are getting up early to participate in the 1st F to …