Archives: Big Numbers at IronClad!

  • When: 20200509
  • QIC: Gunner
  • The PAX: Bachelor Pad, Sprawl, Orbit, Catapult, Bing (Hall of Fame Workout), Gunner, Yoast, One Wheel, Priorities, Honest Abe, Dreamliner, Marvel, Raleigh, Sticks, Bobber, Gas Station, Mango, Two Wheel
  • Warm-A-Rama


    Arm Circles (Little, Big, Overheard)

    Imperial Walker

    Through the Tunnel

    The Thang –

    Repeating sets. All exercises OYO and single count, transition as group around the pond, starting at planter:

    5 – Burpee

    Bear Crawl (from planter to stairs 50 Yards)

    20 – American Hammer

    Run to Planter/Stairs

    10 Sets for a total of 50 Burpee and 200 American Hammer

    10 – Mercans (Mix in Urcans, Dercans, Close and Wide)

    Lunge Walk to Stairs/planter

    20 – Squats

    Run to Planter/Stairs

    10 Sets for total of 100 Mercans and 200 Squats

    15 – Dips

    Backward Run to Next Planter (100 Yds)

    10 Big Boys and 10 Leg Lifts

    Run to Next Planter

    10 Sets for total of 150 Dips, 100 Big Boys and 100 Leg Lifts

    Mary till 8am. Freddy Mercury, LBC, Side Planks, Low Planks, 100s, etc…

    COT and Verse of the Day:

    James 1:2-8

    Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind. That person should not expect to receive anything from the Lord. Such a person is double-minded and unstable in all they do.

    F3 Hampton Roads