• When: 2017-11-20
  • QIC: Chewy
  • The PAX: Teddy, Pampers, Chewy

Cold Iron Work

F3 Iron Yard – Cold Iron Work
3 Pax braved the cold to get some good work done.
Conditions: Cold. 34 degrees. Dark.
Warm Up
  • Jog around the circus
  • SSH x20 IC
  • Windmill x20 IC
  • Imperial Walkers x20 IC
  • Squats x20 IC
Round 1
Start at bottom of the circus
  • Kettlebell swing x25 OYO
  • KB Merkins x30 (15 each arm) OYO
  • Napalms x25 OYO
 Leave bells and run to Playground
  • 10 pull ups
  • 15 dips
  • 20 decline Merkins
Run back to bells
*rinse and repeat
Round 2
At the bottom of the circus
  • KB Squat x25 OYO
  • KB Squat x25 w/ right leg on curb (left leg step up)
  • KB Squat x25 w/ left leg on curb (right leg step up)
Leave bells and run to Playground 
10 pull ups
15 dips
20 decline Merkins
*rinse and repeat  (modified the squat count to 15 b/c jello legs)
Round 3
Triceps extensions x25 OYO
KB Snatches x30 (15 each arm)
KB WaiterPress x30 (15 each arm)
*rinse and repeat
COT: Nameorama, Announcements, BOM