• When: 03/22/2017
  • QIC: Spot
  • The PAX: Teddy


Two for Iron Yard

Two showed for the Iron Yard this morning for an upper body work out.  Dedication and persistence sharpens the Iron.

Warm Up: SSH X 25; Mountain Climbers (4 count) x 10; Halos with the bell, 10 both ways; Sling Shots with the bell, 10 both ways

The Thang: A series of “Elevens”

10 Goblet Squats and 1 (4 count) curl with the bell followed by 9 Goblet Squats and 2 (4 count) curls, following this pattern to finally finish with 1 Goblet Squat and 10 (4 count) curls.

Mosey to Monkey Bars for as many pull ups as one could do followed by negative pull ups (jump up and slowly lower down).

Mosey back to bells.

10 Crunches with the bell and 1 (4 count) chest press with the bell followed by 9 Crunches and 2 (4 count) chest presses, following this pattern to finally finish with 1 Crunch and 10 (4 count) chest presses.

Mosey to Monkey Bars for as many pull ups as one could do followed by negative pull ups.

Mosey back to bells.

10 Merkins and 1 (4 count) Mountain Climber followed by 9 Merkins and 2 (4 count) Mountain Climbers, following this pattern to finally finish with 1 Merkin and 10 (4 count) Mountain Climbers. #crowdpleaser

Mosey to Monkey Bars for as many pull ups as one could do followed by negative pull ups.

Mosey back to bells.

10 Axe Chops with the bell (10 each side) and 1 Cling and press (1 each side) followed by 9 Axe Chops (9 each side) and 2 Cling and Presses (2 each side), following this pattern to finally finish with 1 Axe Chop each side and 10 Cling and Presses each side.

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