3 HIM came out for an OTB boot camp so they can cross the Ironclad finish line of 40 posts.
PAX: Crawlspace, PA (co-QIC), Vector (co-QIC)
Conditions: 40 degrees, practically balmy
Vector:
Mosey around to the upper parking lot for the
Warm-o-rama:
Imperial Walkers x 15
Reverse LBAC x 15
Overhead Squats x 15
“Normal” Merkins x 10
Cherry Pickers x 15
LBAC x 15
Air Presses x 15
Dry Dock, Carolina Style x 10
First Round:
DORA – 50 Dips, 100 LBCs, 150 Squats while 1 or 2 PAX runs around traffic circle
Playlist – Comprised of the Cheesiest Tunes from 80’s Training Montages (It was Cheese Whiz x 10, my friends)
Eye of the Tiger – Survivor [Rocky III]
Theme from Rocky – Bill Conte [Rocky . . . duh]
Far from Over – Frank Stallone [Staying Alive as well as from one of the classic SNL skits from the 80’s about male synchronized swimmers:
The Final Countdown – Europe [just ’cause]
Burning Heart – Survivor [Rocky IV]
You’re the Best – Joe “Bean” Esposito [The Karate Kid]
No Easy Way Out – Robert Tepper [Rocky IV]
Second Round (PA):
- Pull-Up Reverse Pyramid – 10-8-6-5-4-3-2-1
- An attempt to do pull-up hold at top, but some HIM (cough, cough . . .me) failed that one miserably.
- Jacob’s Ladder – Bernie Sanders up the back driveway to main lot, clerkins at the top, run back to bottom increasing reps to 7
Mary:
[10 burpee penalty as shovel flag had fallen over]
Alabama Prom Dates x 20
Right and Left sided Leg Lifts x 20
COT:
- Tonight: Need any last Ironclad F2 or F3 credits (or not, the fellowship is still good for you)? Meet us at Edley’s in Sylvan Park at 2000 for beers and some Q Source.
- Warpath 4-13-2019 in Franklin
- Gauntlet 5-4-2019 with Nolensville HIM
- T-shirt order for F3 Nashville open now. Ironclad and Revised Scorpion to come soon.
Thanks to PA for creating Ironclad and pushing us to be better. Has been hard work but definitely see the benefits — more comfortable being Q, stronger, can now tolerate some running, glad to have tried out new AOs and met more HIM. Highly recommend doing it next go around if you weren’t able to this time.
Vector