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Gold discovered at Iron Academy

    • When: 11/13/18
    • QIC: GoldPlate
    • The PAX: Polymer-Running, PacMan, Smiley Face, Socrates, Hawkeye, Darth, Goldplate & Whitney

The Rain was absent at Iron Academy but 8 HIM’s were not. The usual disclaimers were made and then:

Warm Up:

R over L-Then Reverse…..Right Arm over Left-Then Reverse…15 Ct Cherry Pickers… 10 Count WindMill…15 Ct Imperial Walkers…25 Ct SSH…15 Ct Moroccan Nightclubs…15 Ct HillBilly Walkers…10 Ct Merkins…15 Ct Seal Jacks…10 CT Squats with Kettle Bell…15 Ct KB Curls..then a 100 yd slow mosey with KB Overhead. Press….

Station #1:

Air Chair Line up with KB, each PAX drops for 5 Merkins then Bear Crawls with KB to end of line- Repeat…Slow Mosey 100 Yrs with Over Head Press.

STATION #2:

Wall Chair with KB held Straight Out 15 Ct..Drop Lower repeat for 10 Ct…Drop Lower for 5 Ct….Then Australian Balls to wall for 10 CT…Then KB Squats for 10 CT…100 yd Slow Mosey with Over Head Press

Station #3: -(4) Orange Cone Circuit.

20 Ct OYO KB Chest Lifts then 30 yd Lunge to next cone…..20 Dbl Ct Kb American Hammers OYO then Lt Dans to next Cone…10 ct each hand KB Curls then Lunge to next cone…20 Ct KB Tricep press…Reverse Cone line…20 Ct KB LBC’s then Lt Dans to next cone…20 Dbl CT in cadence-Flutters w/ KB press then Lunge to next cone…10 Ct each shoulder Taps w/ KB from the plank position then Toy Soldier to last Cone…20 Dbl Ct in cadence Hello Dolly w/ KB press..during this circuit each PAX expressed a GRATITUDE……then a 100 yd slow mosey w/ over head press…

Station # 4:

20 Ct overhead press…10 Ct John Deere each arm…15 ct Navy Seal Style Big Boy Sit-ups…10 ct each arm KB Shoulder taps from the plank position then 10 ct merkins & 10 ct Dry Docks…25 ct SSH then a Mosey back to the COT for 15 SSH to finish out the day….

 

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