Smoke and fire at Man U

A quick warm up with some stretches, moroccan night clubs, low slow squats, and tempo merkins. Thang: 5 rounds of exercises 20 reps each Station 1: Box jump burpees and outlaws Station 2: Australian merkins and Imperial Walker squats Bear crawl Station 3: V ups and hand release merkins Station 4: Jump squats and prison […]

THE Iron Academy

WARMUP: -Big arm circles, Cherry pickers, Baby arm circles Windmills, and SSH THE THANG: Circle up 1 – 4 Sets Tri-ext -Chest press, Curls, John deers To the wall 20-15-10 – Shoulder-Knees-Toes -Lunges and Around the world Circle up 2- 8 Sets – Rinse and repeat Parking spaces/Mosey -Set 1- Haloes, Ribbons, Skull crushers, Big […]

9/11 Convergence

WARMUP: Small disclaimer and reminder for our pax to remember the lives lost on this day. Also let the pax know about our random 3 burpee alarm that will show up throughout the workout. Tempo merkins Low Slow Squats THE THANG: Split into two groups one hit the parking deck and the other hit the […]

Standing on Solid Rock

WARM-UP: Windmills, Hillbilly Walkers, Moroccans, Cherry Pickers, Empirial Walkers, OH Claps > > Mosey to Fountain < Dips Rinse & Repeat x3 – 15, 10, 5 > > Mosey  to parking lot behind theater < > Mosey to theater < run around circle between rounds <> A couple more ab exercises as a bonus COT

Pumpin’ Iron!

WARM-UP: Windmills, Imperial Walkers, Overhead Claps, Cherry Pickers, Hillbilly Walkers, Moroccans Mosey SET 1: Man makers (x5), Curls, Upright Rows, Clean & Jerks, Tricep Extensions, Ribbons, Soccer Toe taps, Halos, Turkish Get-up (x5) Mosey SET 2: Man makers (x5), Goblet Squats, Swings, John Deers, Big Boy Sit-ups / Chest Press, Skull Crushers, American Hammers, Flutters […]

Run and Burpees

WARMUP: Stretched and gave the disclaimer THE THANG: started with 2 groups. First group ran the big loop of the parking lot while the second group did pyramid sets of 15 burpees and 15 pushups, then 10, and then 5. We then did suicides where I person did suicides using the parking lot lines. The […]

You’ll half ass it

WARMUP: Windmills Moroccan NC 10 Merkins OYO THE THANG: Farmers carry to Sam’s Hill 11’s Curls at the top Tricep extensions at bottom Around the worlds on the way up and down Reverse Farmers carry to AO 25 KB Swings 20 Goblet Squats 20 Single leg deadlifts 10 merkins OYO MARY: MIA ANNOUNCEMENTS: ironpax – […]