Iron Wolf Short Circuit

Flintstone sent out the request to fill a void at The Sandlot, I took advantage. If you’re paying attention to SLACK you’ve heard some rumblings about Iron Wolf and certain challenges. As some of you are aware, I spend my spare time trolling fitness sites for ideas. If you’re unfamiliar with Iron Wolf, take a moment to check out his site. Like Sister Act, he has a small bag of standard exercises that he emphasizes proper form and high rep count. He is as fond of burpees as Slaw is of tassels, as Watts Up is to data analysis, and EZ Rider is to air conditioning units. July is a 700 a day burpee challenge for elite level athletes. That’s insane. Thankfully IW had mercy on the average man and posted a Short Circuit routine. I liked the content and decided to share. A veteran group with some Kotters joining us. Great to see Woody so soon (he posted at NUOS Saturday morning) and Hush Puppy made a triumphant return. The message was modify as needed but do not sacrifice form. Here we go.

Warm up:

Toy Soldiers IC x 10, Imperial Walkers IC x 10, MNC’s IC x 10; Knee Pulls no count, for about 30 seconds

Pledge

Mosey to the building on the left. It was a doctors office at one time but not sure what it’s purpose is currently. The parking lot is large and well lit, so great for a cardio beatdown. The Iron Wolf Short Circuit is simple and brutal with 7 exercises for 5 rounds. We did 10 counts between. All reps were 20 counts. When both legs were involved, you counted one side only. I began each round with SSH’s in cadence of 20 and the rest was OYO.

• SSH IC x 20
• Squats x 20
• Step-back lunges 20 R, 20 L
• Merkins x 20
• LBCs x 20 (IW calls for Big boys but I didn’t want ass rash again – call me a puss, I can take it)
• Flutter Kicks x 20 (right leg only)
• Burpees x 20

Defib had to cut out for an early work meeting so he departed leaving us with even numbers for the remaining 8 minutes or so. Since Flintstone is the site Q lets take some thing simple and complicate it.

11’s with dirty boo-yah merkins in the middle. Yeah you heard me.  First find a partner. Next stand on opposite sides of the parking lot. Both partners perform 10 plank-jacks, run toward each other like Slaw and his M in Siesta Key (but stop short of groping). Perform 5 boo-yah merkins, continue in the direction you’re facing to the other curb. Both partners do 1 Imperial Walker Squat (count the squat). Return to meet partner in the middle for 5 BY merkins then the reps are 9/2. Make sense now? Maybe? Time ran out to the round of 7/4 so we hustled back to start.

Moleskin: This short circuit was no joke. Defib noted he is attempting the beginner level of the Iron Wolf challenge (that’s 150 burpees/day) and we all know his caliber. Dirt said he was trying to slow-walk the burpees to slow down the suck. Good effort there. That set having 20 burpees at the end certainly raises the challenge level. Writing this BB at the end of the day, my quads and arms have been feeling it. I’m sure the 8 other PAX that joined the fun felt similar.

If you’re short on ideas for a beat-down, I encourage you to check out Iron Wolf and get creative. It definitely had the crowd quiet today.

Thanks for the opportunity to lead.

SS