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!