9 men shook off the fartsack threads and braved the rain to try out IronYard at its new Wednesday home. With the MudRun tucked away in the Archives, YHC stumbled upon a large amounts for “free/creativity time”. Perfect timing to piece together a creative challenge for the Pax. Since this was the first launch of the Wednesday Ironyard location change (moved from Brickyard to Woodshed turf) it was important to ensure the Pax got their money’s worth. This would be a very balanced yet painful approach to kick of Hump Day…
Conditions 64 and liquid darkness…
The Thang:
Warm Up at COP (6 Minutes)
- Disclaimer
- SSH: 25 IC
- Butt Kicks: 25 IC
- Lil Arm Circles
- Forward: 25 IC
- Reverse: 25 IC
- Shoulder Press: 25 IC
- Overhead Claps: 25 IC
- High Knees: 25 IC
1st Bell Rotation (Quads): Goblet Squat Rotation (7 minutes)
- Regular count: 20 IC
- Count 3 down, 1 up: 20 IC
- Count 1 down, 2 up: 20 IC
2nd Bell Rotation (Upper Body): Press/Curl/Triceps (7 Minutes)
- Waiter Press: 40 OYO (20 each arm)
- Curls: 40 OYO (20 each arm)
- Triceps Extension: 40 OYO
3rd Bell Rotation (Core): (7 Minutes)
- Flutter Press (Flutter Kick with Bell Press): 30 IC
- BB Sit-Ups (w/Bell): 25 OYO
- Freedom Twists (no Bells): 20 IC
Mosey to Courtyard for Dora Rotation
- Station 1: 100 Overhead Tire Press (6 Minutes):
- Partner 1-Overhead tire press max reps
- Partner 2-Air Chair with bell max hold (until either partner stops)
- Rotate until 100 team presses or time called
- Station 2: 200 Team Merkins (6 Minutes):
- Partner 1-Bell Merkins max reps
- Partner 2-Suicides from basketball court to each Funnel Ball Pole
- Run w/ bell to 1st pole, drop bell (return empty handed)
- Run to bell, p/u and run to 2nd pole, drop bell (return empty handed)
- Run to bell, p/u and return to start with bell (then partner switch)
- Continue rotation until 200 Merkins completed or time called
- Station 3: 300 Team Dips (6 Minutes):
- Partner 1 max dips on (playground ledge)
- Partner 2 Kettle Bell Lunge Walk to wall and back, then partner switch
- Continue until 300 dips completed or time called
Return to COT.
COT and BOM by Heist
Devotion by PaperCut
Moleskin: Love to Q at the IronYard. Everybody expects to throw a little weight around so it’s always acceptable to do something stupid like make everyone throw big tires overhead and get to pressing!
Announcements:
Friday morning (Oct 30th). Stumble and Ramble 5K challenge with costumes. Launches at 5:15 from Meadowfield.