Iron Shamrock @theironshamrockgroup - Tumblr Blog

My attempt at the Murph was a little delayed this year. Have been dealing with the loss of my dad unexpectedly last month. This past weekend was a rough one as it was the first Father's day without him. Not sure what sparked me to do the Murph tonight, but went out and did it. He must have been him sitting on my shoulder the whole because i crushed my time from last year. Last year it was a total time of 80 minutes and 39 seconds, scaled for inverted rows instead of pullups. This year was a time of 60 minutes and 12 seconds, scaled for bent over 60lb sand bag rows instead of pullups. Thanks Dad for the extra kick in the a#@ this year. Miss you big man. Give mom a big hug for me up there. Love you both. ........ (at The Devil's Taint) https://www.instagram.com/p/CQctUmwB0ObtAMC9MbJKl33MjpbQ9BgfTQcS5A0/?utm_medium=tumblr

The hate flowed through me. So, I pushed, pushed it away to the dark side and rose like the Jedi before me. Thank you @urbnsvg for the consistent motivation and reminder that adversity does breed character. Your situation does not define you, but your actions do. So, May the 4th be with you. Avoid that awkward brotherly/sisterly love and always remember that Han shot first. .......... @urbnsvg , @starwars , #duespaid , #legionofboom , #1stphorm, #hansolowasapimp (at Hoth, the sixth planet of the Hoth system) https://www.instagram.com/p/COehHpIBk7fD3VrUFRAPK_VtbQxHFVPJj_O6h40/?igshid=15r7v5907kisa

#duespaid #legionofboom #1stphorm #hansolowasapimp

I bust mine to protect theirs. I do not workout for the vanity of it. I do it for that "what if" situation when I need to protect my family, friends or co-workers. The world today is so unpredictable so one must always be vigilant. A wise man (@masadatactical ) once told me that. I have never forgotten that lesson from more than a decade ago . "I hold a beast, an angel and a madman in me...". Dylan Thomas (at The 8th Circle of Hell) https://www.instagram.com/p/CLGUwk1lrZyQ9XCiqhQawN5wPyDaXtp1jHvROE0/?igshid=1lasy5yp9nfh

Like I always tell people, I don't play wrestling. Same goes for my fitness journey, there is no play only do. Tonight was 8 stations completed in order for 6 rounds of all of the stations. Ended it with stance and movement drills while shadow boxing. Reward, PB Selfie and peace of mind. #duespaid, #pbselfie, #masadatactical , #iam1stphorm , #inspiremykids (at The 4th Circle of Hell!!!) https://www.instagram.com/p/CLDxekEl6xudQqtxWIPlTVH2NbrddAggeKVJwY0/?igshid=1rt67lmoze5m0

#duespaid #pbselfie #masadatactical #iam1stphorm #inspiremykids

Tools of the trade tonight. The PB gets its own pic tonight. The workout tonight was just 7 stations done in order for a total of 6 rounds and finished off with shadow boxing. Goal was to keep the heart elevated into the fat burning zone. #duespaid , #iam1stphorm , #pbselfie, #1stphorm (at The 4th Circle of Hell!!!) https://www.instagram.com/p/CK5cg-YlB3VbShiBfypMHUyWyEviEV4LcceX600/?igshid=b4pacaiwsqmv

#duespaid #iam1stphorm #pbselfie #1stphorm

Pulling exercises on the docket today along with glute work in the appreciation of Hump Day. A G-rated topless #pbselfie . Gotta keep it Gram safe. #duespaid, #strikeforceenergy , #iam1stphorm , #operationdadbodnomore (at The 5th Circle of Hell) https://www.instagram.com/p/CK25Yi4FDg8fli3uAT3sgTV9n0Pi54HBIJtK4o0/?igshid=1ogm0wzv24ask

#pbselfie #duespaid #strikeforceenergy #iam1stphorm #operationdadbodnomore

Just Move Your Way....used to think it was just a catchy phrase for a marketing campaign. Now I live it every day. Always moving forward. Miss my RecWell peeps and our various workouts together...yoga....Krav style .....swimming and meathead metal moving. I challenge all my RecWell peeps to post your own PB Selfie.....#pbselfie, #1stphorm , #duespaid ,#justmoveyourway, @mjkelly37, @peanguinn , @hopellanso, @diabadass_bre , @quigley_matt3 , @mattyflair , @sarahlhouchens, (at 6Th Circle Of Hell) https://www.instagram.com/p/CKxtW-LF37VmcwwAL29BQprsCXxjxpQ-s1_4p80/?igshid=b8a3lnsfa6lv

#pbselfie #1stphorm #duespaid #justmoveyourway

A little post workout snack. PB does a body good. Pulling on the menu tonight at the Iron Bar. Sleep tight all and have a great weekend. Don't make me issue a safety brief... (at Work-out at Home) https://www.instagram.com/p/CKqEZrzFE6QtwVTB515tUIVUXgmb8jreXgbH5Q0/?igshid=2y3wfrwhlzpr

Turning up the heat tonight as it is a bit chilly in the garage gym. In the words of Salt-n-Pepa "push it real good". Pushing movements in various planes (thank you @tmacsinc for reminding us to workout in different planes). Finished it off with core work and 10 minutes movement drills and shadow boxing. Sleep well all, the sheepdogs have the late shift...... (at Purgatory) https://www.instagram.com/p/CKndj0ulQFTKs3biSzEbal4cTwyIFQFZ_rYAko0/?igshid=1e2cnhwtstika

Just trying to get through traffic..... https://www.instagram.com/p/CKkWxYNlpQv_dyp8weTg2Au8P6-qSng3Ygh3Nc0/?igshid=1pu65zzj54lil

If you didn't know, now you know......... https://www.instagram.com/p/CKAeKFKl4XViG_lXfTnZKfYUWm2s9Ff8Uq1YRE0/?igshid=rnb5xarsl5eo

Up on the rooftop. Some work views today. Doing a quick roof inspection. God bless America... ..Stay safe and have a great weekend everyone. https://www.instagram.com/p/CI8wlkRFhHJzVsNSPKAnDkIrStvBXl1q1n_6m00/?igshid=1y327zzd8ea8

Trying some local Texas flavors. Happy Thanksgiving y'all.... https://www.instagram.com/p/CIKEPSknC_GME0Q3e1KHZIZP1aDkyUN6Hhf3MA0/?igshid=9rwx0eexy2ft

Work views....... A port in the storm. #industry, #maritimesecurity, #doingmypart https://www.instagram.com/p/CBatMX3nVqCHH0kGscWAy3X4xkpvsEaIy4j8LE0/?igshid=yyxyoiqm8qqe

#industry #maritimesecurity #doingmypart

Something wicked this way comes...... Pulling night. Deadlifts, rows and a homemade lat pulldown. #1stphorm , #1stphormathletesearch , #duespaid , #legionofboom , #hardestworkerintheroom https://www.instagram.com/p/CBRklerH7suyNKUX9eFlD_aoj4_8vk_l5u3Zb80/?igshid=gwk4m6k1qig1

#1stphorm #1stphormathletesearch #duespaid #legionofboom #hardestworkerintheroom

Just hanging out with a ship with a helicopter pad on the back. No big deal....... #hardestworkerintheroom , #bethe1 , #1stphorm , #legionofboom https://www.instagram.com/p/CBHQ_QWnbBQq3LkKQlgE4z8hTNNjDZt-lY76S00/?igshid=jhm4872krsa7

#hardestworkerintheroom #bethe1 #1stphorm #legionofboom

Sometimes all you need is a kettlebell and a great view to get in a killer workout. #1stphormathletesearch , #1stphorm , #duespaid , #legionofboom , #bethe1, #hardestworkerintheroom https://www.instagram.com/p/CBD0GxUnMd3oPKNQiM4xJV2fg0F89UiB9H_kG80/?igshid=db2yengyxzp5

#1stphormathletesearch #1stphorm #duespaid #legionofboom #bethe1 #hardestworkerintheroom

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