6 Iron Bridge Farmers carried themselves to Goyne Park for the latest edition of The Iron Bridge. It was a little warmer this morning, felt more like a summer morning. But still 70 and sunny.
Start out at the cushy playground surface, which for some reason was littered with tootsie rolls, for the standard warmarama. then over to the coupon cow pasture.
PAX take turns Farmer’s carry 2 cindies to the tree then run back while the rest of the PAX complete this circuit on repeato until all PAX do the Farmer’s carry.
16 Curls
16 Overhead Presses
16 Oblique Lifts Left
16 Oblique Lifts Right
Beaver decided to leave the cindies a bit further which made me decide to try something new for the next COP.
Get Lost
3 PAX take 2 cindies each and Farmer’s carry to burnout, then run back, while the other 3 complete a triple check
Curls
Double clutch jump squats
Merkins to failure (timer)
Each PAX of would do 2 rounds of Get Lost.
Elevens
10 Bear crawl pull throughs- 1 merkin
Down to 1 and up to 10
Rifle Carry cindies back to the shed.
Mosey across the cowpasture to the the fence for some Indigenous People’s exercises
PAX line up at each pole on the fence
Leg raises around the posts while the PAX in the rear Crab walks or bear crawls to the front.
About halfway change the exercise to Turkish get ups
Move on down to Pole Alley for more Elevens
10 down to 1 Pole Dancers and 1 up to 10 Incline Diamond Merkins
Mosey back over to the cushy playground surface for some Broga led by Mudslide.
Solid PAX this morning. Beaver drove his work van (aka the candy van) all the way from Alabama to make it in time for his second attempt (who does that?) at Week 1 of Iron PAX even before the bootcamp!
I was blessed to lead.
Announcements
F3RVA 10 year is now only 1 week away!
It also happens to fall on State Farm’s birthday. If you see him out there, be sure to wish him happy birthday.
