• When: 8/12/2015
  • QIC: BigTime
  • The PAX: Stretch, Wiki, Papercut, Backdraft, Chewey, Twinkle Toes, BigTime


BigTime Returns to IronYard

Its been about a year since I have had the pleasure of attending an IronYard workout.  I forgot how much fun they can be.  It is a great reminder to get out there and experience other AO’s outside of your Homebase daily routine.  Since I was a little out of touch, I brought a touch of #Score to #IronYard and Hopefully everyone got smoked.  I know I did.

The Thang: all in cadence unless otherwise noted

COP:

Circle up 25 SSH

15 Forward Arm Circles, 15 Reverse, 15 OHC, 15 Press – keeping arms up whole time

15 Merkins

10 Around the world each Way

10 Figure 8 each way

Mosey over to Soccer Field for the Main Event – this was Simple – 10 Curls each arm, 10 Waiter Presses each arm, 10 tricep Extension then run to midfield and back.  That is 1 rep – For the next 25 or so minutes we did this – 9 total reps

Grab Bell and head to the Wall – 1.5 minutes or so – 15 Seconds each of over head with Bell and out front with Bell

Lunge Walk – 25 Yards with Bell

15 Merkins OYO

lunge Walk Back to wall

Back to wall to repeat Wall sits from earlier

Mosey to Shovel Flag –

20 Crunches – with Bell

20 Flutter Kicks – with Bell

Time left to do one Final round to get to an even 10.  This time we ran the full field and back –

Moleskin – this was a great workout and it was great being back with you guys.  I hope it doesn’t take as long this time for me to come back.

Announcements:

Little Mtn Run – contact Hee Haw

Hurricane Hike – contact BigTime or see PreBlast for sign up info – Sept 19th

KettleBell Convergence – 8/28 – contâct stretch for info

Woodshed Convergence – 8/29 – all ao’s meet at woodshed

BOM – BigTime

That is all!

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