9 Men braved the cool weather for YHC’s return to #IronYard. It’s been way too long, due to BRR training. I have missed not only my #YardBros, but also a change in KB style. Under Stretch’s expert leadership, the Yard has transformed from old school, old man, mostly stationary KB workouts to high tempo, agility and cardio workouts. YHC is an old school, old man, but enjoyed the challenge of crafting a Q for the “New Iron Yard”.
Conditions: In the 60’s, can you believe it?
The Thang: Warm up with lap around the parking lot. Then, Double Arm Swings x 20, Squats x 20, Single Arm Curls x 20 (each arm), Triceps Exts x 20, Bell Merkins x 10 (each arm) all OYO.
Curb/Block Jumps x 20 (Place cinder blocks on grass beside curb. Jump from parking lot to block to grass, back to block, back to parking lot)
BBSitups x 20, Side swings x 20, EWME’s x 5. R&R
To the Chutes: Partner up. P-1 go through the chutes passing the KB over each bar. Then, go through the chutes passing the KB over, then under the bars. Then scale the wall with KB and run to stop sign and back. P-2 does AMRAP of Rolling Get Ups #CrowdPleaser. Flap Jack
P-1, Place the blocks close together and jump with KB in 3 rounds. Round 1- ground to block to ground. Round 2- ground to ground over block. Round 3 block to block. P-2 Walk up and down bleachers w/ KB AMRAP. Flap Jack
P-1 hold high plank with KB balanced on back. P-2 ski jumps over P-1’s feet x 50. Flap Jack
P-1 Plank Rows x 10 (each arm). P-2 AMRAP soccer touches on bell. Flap Jack continuously for final 3.5 minutes.
COT
BOM and Devo by Pondo. Can we overcome the doubting Thomas inside us?
Moleskin: The New Iron Yard is great. No surprise that Stretch has reinvented an old school workout in an awesome new way. The Yard is blessed with excellent leadership and a dedicated pax that never quits. Thanks for welcoming me back with open arms. I go way back with this AO and I really missed it.
Announcements: HDHH, Thursday Lunch. MudRun Sign Ups continue. PaperCut is the AOQ for GritIron 5:30 at Woodland Park for some more KB’s and agility. Phillipians book study lead by PaperCut on Tuesdays at 6 and 7 at Eastminster Pres.