We are blessed and honored to have Reggie Green coming to the Cave on June 6.
As I said in an earlier post we will be discussing racial unity in light of all the recent riots and protests.
Yes, we will still lift big and eat big!
Don’t miss this opportunity!
general warm up (15 minutes)
resistance band archer pulls x 25/25 reps
Sanddune power steps x 100 reps
side shuffles x 200 feet
Grinder Kord recline rows x 15 reps
specific warm up (5 minutes)
circuit practice
cardio (3 rounds)
0ne round = bear crawls x 100 feet + leg lifts x 20 reps + kettlebell figure 8’s to hold x 20 reps + push ups x 20 reps + long cycles x 20 reps + resistance band pull a parts x 20 reps
BASICS, BASICS, BASICS!
Iron Brotherhood meets once a month and is a free event.
It’s a place where guys from the community can workout together then go eat BBQ together.
Since we want to help guys better men, we will duscuss racial unity at this meeting.
All men are welcome!
I have been asked about cardio a few times recently.
So I am adding Hybrid Cardio classes on Tuesday and Thursday 6:30-7:15pm.
There will numerous types of equipment used plus a lot of bodyweight exercises.
Just to name a few
You want more cardio?
Come and get it!
I dare you!
Nyles is a Marine Corps Veteran and a martial artist.
You can email him at Nylesrife@gmail.com
or call/text him at (717) 743-9908
general warm up (15 minutes)
resistance band diagonal pull a parts x 25/25 reps
dumbbell star complex x 1
sandbag squat cleans x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
srength (20 minutes)
bench press x 7 reps x 4 sets
conditioning/accessory work (2 tounds)
tri-set tricep complex x 4 reps
weight stack push downs x 12 reps
EZ bar curls x 10 reps
Iron Brotherhood started about 5 years ago to give men in our community a chance to part of something bigger than themselves.
One of the biggest things I have seen personally is feeling the loss of the brotherhood we had in the military. That brotherhood is irreplacable.
However, men can be part of another brotherhood, and that’s what we are all about.
Both veterans and civilians are welcome here. It’s important for vets to get to know and train with the civilian guys. Civilians need to get better understanding of veterans by working side by side with them.
At Iron Brotherhood, we all fight against the iron together.
Our motto is “A common struggle build an uncommon bond”.
Men need a place to be men without apology, without political correctness being jammed down their throats by the warped cultutre that surrounds them.
Though it doesn’t coast a dime money-wise, it will cost youy a lot of hard work, sweat equity, hooting, hollering and a voracious appetite for BBQ.
Yes, we will mess with you and bust your chops. That’s all part of the manhood journey.
We lift big and eat big, and we do that together.
We get together the first Saturday of each month at the Cave.
We a start training at 4:30 pm and we get done whenever the feasting is over.
Come hang out with us!
The Cave will be closed Friday May 29 through Monday June 1.
Classes resume on Tuesday June 2 at 6:30 am.
general warm up (15 minutes)
Sandbag shouldering x 10/10 reps
Bulgarian bag x 15/15 reps
Zercher sandbag squats x 20 reps
specific warm up (5 minutes)
deadlifts set up and light practice
Strength (not timed)
deadlifts x 3 RM
NOTE: NO CONDITIONING/ACCESSORY WORK TODAY
The Cave 