Today’s workout

Posted: October 7, 2015 by ironcop in Uncategorized

In order to be more active on my site, I will be posting the daily workout for the recruits.

Today we had a station workout with no breaks in between stations.  Each station lasted about one minute before immediately moving onto the next.  When all nine stations were complete, we took a two minute break.  We did this twice.  The stations consisted of:


Scissor kick jump up

Jumping Jacks




Flutter kicks


50 yard hill sprint

Have fun 🙂


Iron Cop Competition

Posted: March 21, 2012 by ironcop in Events

The Iron Cop Competition event will be held either September 29 or October 6th.  Still working on finalizing details but wanted to give everyone a heads up so you can pencil it onto your calendar. 


Posted: March 9, 2012 by maxaverage in Events

Check out this link for an interview I did with Max Kenkel.  He asked me some questions about the Fight for Air Climb as well as the upcoming Iron Cop event.

Click here to check out my interview.

Check this out:”>

I’m doing the Tough Mudder in Wisconsin on May 19th so I can’t do that event but I plan on participating in the Kosama Warrior Run on July 14th, 2012 and the Aspen Warrior Run on August 25th, 2012 and the Run of the Living Dead on October 13th, 2012.

Anyone else interested?

Posted: March 7, 2012 by ironcop in Events

Iron cop

Posted: March 7, 2012 by ironcop in Events

I want to have an Iron Cop event this year.  I am looking at having this sometime in September but i am open to suggestions.  I am also in need of sponsors.  Please let me know if you have any ideas or can help in any way.

Fight For Air Climb

Posted: February 2, 2012 by ironcop in Events

On March 4, 2012 the American Lung Association Fight for Air Climb will be held in downtown Des Moines, Iowa.

This is a great event and very challenging.

I invite all to participate.



Out of 900 participants, I finished third.  I completed three buildings, 66 floors, in 8:00.  I got beat by one second for second place and seven seconds for 1st place.  I got 1st place in the law enforcement division and 1st place in my age group.  I’ll try harder next year.


Posted: January 31, 2012 by ironcop in Products

I am a huge proponent of products.  I know they work to make fitness more fun and entertaining.  Without products, workouts would get pretty boring.

I plan doing some product reviews, based on my own experience and what I have seen and heard from others.

If there is any product you would like to see a review of, please let me know and I will review it.