Honored to have the opportunity to Q at Iron Academy. One of the premiere locations in the Rock Region. Incredible lighting, immaculate concrete surface, and at times the concrete even feels soft when on your six. Check it out for a break from P200 training or boot workouts. 32 degrees with a feels like 25 was perfect for the Cucumber Gang as well as the Iron slingers.
The Warming of Pax
SSH x 15 IC
IW x 15 IC
HBW x 15 IC
Right Arm Pull Across Chest
Left Arm Pull Across Chest
Right Over Left Leg
Left Over Right Leg
The new year has me really challenging my current state that can only be explained by the eloquent and accurate blast sent out by my brother Catfish. To be quite frank, I am tired of going through the motions and expecting positive change. I have to be the change maker through real measurable actions. With that said let the Core work begin.
4 Leg Starfish Center
Strict Form KB Swings x 15 IC
Strict Form Goblet Squat arms at 90 degrees, Bell out front deep squat x 15 IC
Strict Form Turkish Get Up 4 steps to stand x 3 Right Arm and 3 Left Arm.
Mosey to 1st Leg 2 hand curl x 10 IC and 2 hand triceps’s extension x 10 IC.
Rinse and repeat x 3 with center reduced to 10s and 1 fora focus on Core Form. We tightened our core extensively!
Mosey to Riddlers Hill for a quick 10 count as well as a Jelly tale of terror as he describes his M’s eye witness account of observing a man slitting the throats of a dog in the grassy area behind TSC.
Discuss physical core again and introduce spiritual core with a reading of Galatians 5:14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself”.
Neighbor up and run to bottom of the hill 2 hand curls and 2 hand triceps’s extensions x 10 IC.
Return to top with neighbor and bell rinse and repeat 10 each then do it again.
Next slow Mosey down no bell, but up.
Lunge walk, high knees, butt kicker, slow Mosey to AO.
Tight circle on our six passing bells clockwise x 2 then counter clockwise x2.
Ab lab with a torture twist on six inches and more from Jelly.
Announcements were announced, praises were acknowledged (Thank you Jesus) and prayers were petitions at the feet of our Lord.