Iron workout(tag Katalyn& Cap)

[Iron Man]

The day begins early as usual and with a big yawn the Stocks he has been looking at the past few days haven’t changed much. Jarvis still hasn't returned which means the Jarvis A.I. was still doing the house work and his breakfast. The smell of toast eggs and coffee takes him to the kitchen 4 a.m. damn it why does he insist on doing things like this so damned early.

He finishes his meal quickly and puts on a pair of shorts and a plain white t-shirt his gift and his curse shinning through the shirt. After brushing his teeth and grabbing a towel he heads for the Avengers HQ in Stark Towers it’s a short ride in his armor thanking god he has auto pilot to the base because of extremis he is able to talk with the skylight to let him once in he removes the armor and heads straight for the workout area.

He had given Katalyn a pass which once scanned would let her in to the Avengers Mansion. Working with him she was going to have to get used to seeing the Avengers and they her so letting her join in one of these workouts and if she liked it she could come to more. Jarvis's system also being here it would show her where to go letting out a yawn he looks around the state of the art work out area this room held every type of workout equipment from machine to free weights stair machines and treadmills to exercise bikes.

Stark sparred no expense even adding a yoga area with all the things needed for that Stretching was what he began doing first because he didn’t want to be chewed out again and he really didn’t want to deal with the cramps. Today was his day to work on his cardio and lower body soft jazz was playing over the audio system which was also connected to the com system just in case there was trouble and they needed to contact whoever might be in there.

“I Still don’t get why you want to do this so damned early Steve four O’ Clock in the afternoon is just as effective!”

There was little chance that would do anything to change the workout time will always remain the same. His workout was going to have him using the leg curl, plated loaded calf lift, barbell pulling sled, vertical leg press his cardio would be done on the exercise bike and if he could he would run a few lap around the track that was in the next room that surrounded the basketball court.

Leg curl would be the first he goes to walking over to it he sets the weight amount he wants to do and sits down readying himself he starts his workout. He would do three sets of twenty and then move on from there he began to wonder what Katalyn would start with being her first day or better yet what is she going to wear he would find out both very soon.

“So What are you working on today?”

[Katalyn Downs]

Old Ben wakes me up with a loud blast to my left ear nearly jumping out of my skin, quickly sitting up on the edge of the bed, shutting of Ben, cursing under my breath damn thing scares the crap out me every morning I should be used to old Ben and his sound by now had the clock since I got out of college.

Looking at the time and I totally protest with a groan, 5 am is way too early for me to be out of bed, bringing both of my hands up to my face and rub the sleep out of my eyes yawning a couple of times.

Grabbing my hearing aid and slide in my right ear, have to laugh I don’t I want to know what would happen when the alarm clock goes off if I had my hearing aid in. Most likely I would be clinging to the ceiling or at least my bones would. The old Ben is loud that’s for sure, reaching over taking my brace from the table next to the bed flexing my hand and fingers slipping the brace on my right hand and forearm, one more yawn and I get out of bed.

Stepping over to the closet and taking out the set of work clothes for the day setting them on the bed, going over to the dresser taking out undergarments and my workout clothes slipping on a pair of shorts, sports bra, tank and my Reeboks. Three weeks ago I started taking karate lessons again I had stopped taking lessons after the bar fire and the injuries. It didn’t take that long to get back into the rhythm as I thought originally which was good on my part at least I won’t be set back too far.

Heading to the kitchen and make breakfast quickly eating washing the dishes and head back to the bedroom put my work clothes and a little make up in my backpack, go back to the kitchen make sure that Bandit has enough water and food for the day. Tossing his football a couple of times give him a couple treats and a chew chip for the day and head out to the Avengers Mansion.

I go to karate lessons three times a week normally I would go and do my daily workout after the lessons; this last lesson was long than normal and when I finished it was pretty late.

Decided to work out first thing in the morning before work, Tony had given me a pass to enter the Avenger’s mansion after I had asked him if I could workout at the mansion. Tony tells me that the gym had the newest and the state of the art work out equipment and I could work out there after my karate lessons. I don’t want the other member of the Avengers think I can just waltz in and do whatever I wanted. Nope I’m only here for to work out and nothing more and I don’t want the other team members toss me out at least the pass will tell them I have Tony’s permission to come where three times a week for work outs I haven’t met the other team members of the Avenger’s.

Tony has told me a great deal about the members. I hope that I will have a chance to meet them especially Captain America Tony has told me a lot about Captain America I’ve also done research on Captain America myself. From what I read and what Tony has told me Captain America seems like a very cool person to meet.

It doesn’t take me long to reach the Avenger’s mansion I’ve only been for the work outs twice before today. I’ve been here before only in the medical part of the mansion. The gym is the total bomb I could get use to coming here on a daily basis and do my work outs, I don’t want to push that at the moment. YMCA down the street from Stark Towers and the boys and girls club will do for now with my daily work outs at least the kids have fun and I enjoy helping them out as much as I can.

Taking the pass out and sliding it through the security lock stepping in closing the door. The security guard on duty checks me out and my backpack he nods to me that I can enter, saying thank-you and good morning and head to the gym.

Seeing the lights on and hearing music and who would be here this early in the morning then again what am I doing here this early? Stepping into the gym and I’m surprised to see Tony here I kind of know that he is up pretty early most mornings I usually have to track him down to give him morning reports from the previous day and what is going for the day. It’s too damn early for a work out, oh Damnit I can feel a start to a blush coming, totally cursing wildly under my breath, crap of all things and Tony is here and is going to gawk at me while I’m working out or he is going to say something that is going to make blush nuclear.

Also seeing there is another person here and wow he is a hunk,
though Tony is a hunk himself, wonder who he is ask later after the work out.

Quickly shaking off the blush and my expression is very serious I take my work outs very seriously heading over to the yoga room passing Tony and the other person, “morning Mr. Stark and morning to you Sir,” setting my backpack down on the floor near the corner slipping off the sweat pants and the shirt revealing the shorts, sports bra and tank also showing off the scars on my right shoulder and upper arm, don’t like the fact I have to show the scars especially in front of a stranger. Tony has seen the scars and he doesn’t seem to mind them. Listen to the music jazz not to bad think I can live with listening to jazz music.

Stepping out to the middle of the room closing my eyes and relax my body, opening my eyes and start the first phase of stretching of Tai-chi taking about 30 minutes going through that and I slowly move into another set of stretching involving my arms and legs once I’m finally finished stretching and I’m totally feeling really limber. Walking over to the far side of the room and dragging out a dummy that made with the help of the staff.

Rolling my head back and forth then from side to side and it is time for the real work out. Going through all the karate movies that I have learned over the years and executed them nearly flawless, once I’m finished that, I go right into the next set of moves that I have learned yesterday it was a little harder and it took a little longer because of the lessons getting harder moving and grooving through the moves and finish the work out with me standing on my hands taking my legs wrapping my legs around the dummy’s head and neck taking the 150-180 lb dummy with total ease.

Standing up my right shoulder cracks doesn’t faze me, now that I’m really limber time to hit the track moving over to the track I quickly set up a small object cal course taking the dummy that I had been working out on have to keep my shooting skills sharp. Set the dummy at the other end of the track taking out the paint ball gun and a few colored paintballs load the gun and I start the next part of the work out, going through the course with speed not missing a beat, sprinting back and forth several times going through several different tactics.

Going through the course several times the last time reaching the other end lying on my stomach there is a clicking sound from my brace and I aim it at the last paintball spot on the dummy and fire off a one blank dart and the dart hits dead center of the ring. Smiling as I stand up now that was an awesome work out.

Putting everything away and I set what looks like fly ball for dogs, but made for me to work on my speed, hand and eye coordination taking a few minutes to rest and get ready for what I’m nearly finished with my work out counting to three and bolt off to the box stepping on the peddle and the ball comes up grabbing it and bolting back to the other end doing the same repeating this several times when I’m finished looking at the stop watch I’m impressed with the time I’ve beaten the old time by a couple of seconds, putting this away and then running 4 laps around the track, hitting the bike for 15 minutes after I’m finished with that I stretch for another 15 minutes for the warm down and I’m finished.

Standing up and I’m totally drenched in sweat and it is rolling off me. Taking a towel and drying off my face looking at my watch not bad took me about 2 hours; still have time to work out for a short while. Taking out a bottle of water and taking a good swallow putting the towel around my neck I walk over to the treadmill.

[Captain America]

((My apologies for not joining in sooner. Real life and all.))


The alarm began buzzing at 4 a.m. next to Steve Roger’s bed, waking him from dreams of yesteryear to the present. He yawns as he leans up and turns off the alarm. After a quick arm stretch, he crawls his body off the bed and on to the floor, and with this feet still resting on the bed, does a quick fifty push-ups to wake his body up. He then changed into a grey tank top, black shorts, and black Nikes, and made his way from his room to the mansion’s kitchen. Steve was glad that he chose to stay at the mansion rather than getting an apartment. As the Avenger’s team leader he needed to be here at a moments call incase of an emergence. Though being as how there hasn’t been a situation as of late that required the full team, he tries to stay busy with more routine activities.

Once he made his way to the kitchen, Steve prepares a breakfast of scrambled eggs, hash browns, lean turkey sausage, mixed fruit, and wheat toast. He then sits next to a remote terminal that connects to the Avenger’s mainframe and continues a report he started on an encounter he and Wasp had against Whirlwind yesterday. After finishing both the report and his breakfast, he cleans and heads down to the workout area. He passes the gym and goes to the yoga area to stretch. It isn’t until he gets to frontal line lunge when he is joined by Tony, who comments on wanting to move the work out time.

“Sure. And I suppose the next time the Masters of Evil attack the mansion you’ll ask them to reschedule. Come on solider, those weights aren’t going to lift themselves.”

After they both finish stretching, Steve and Tony move to the gym, where Steve will start off with some hanging knee lifts.

“Need to work on the core today. Landed on my side in a skirmish yesterday and it feels a little tight this morning.”

He starts his work out that morning slow, making sure not to aggravate his sides. Though the bruising had subsided by now, Steve didn’t want to make it worse. After some knee and leg lifts, he moved over to the ab bench where he does 3 sets of fifty. During his second set, he sees Katalyn walking by and saying good morning. Steve was staying focused through his workout, so he only gives her a nod as she passes. He then hits different machines to build on his core: first the recumbent ab bench, then the ab crunch, followed by the ab & back, and ad lounge. He then moves to the exercise ball for 30 minutes, working on core and low back training.

After getting good and limber, he moves over to the gymnastics floor, taking notice of Katalyn performing Tai-chi on a dummy. He enters the floor and stretches a little before starting the course. He moves with fluid motion as he goes from cartwheels on the floor to balance beam to the pommel horse. He moves with Olympian style around the horse before going to the parallel bars, and then the rings. Here he shows his strength and endurance with amazing grace before swinging in the air and landing with a perfect stance. He then rubs his side to make sure it was still loose before doing laps around the track. After his eleventh lap, he does a quick leg and back stretch before going back to the gym. He sees Katalyn at the treadmill and decides to join her. He goes to the machine next to her and sets itfor a ten mile run, flat terrain.

“I saw you earlier in the other room with the dummy. Your technique isn’t bad, though I got the feeling that you seemed a tad rusty. I’ve had some experience with Tai-chi, so if you like, I could help you.”

[Iron Man]

Captain America, just the name alone sums up what it truly means to be a patriot. The man is a legend amongst the troops he fought alongside and a hated memory to those Nazis that still a boot imprint on their asses. This morning’s workout however he is the only reason for Tony to not only out of bed but not in his workshop.

“Steve, if there are still more stars in the sky than in your jumpsuit, then it is way too early for me. If they did show up unscheduled I wouldn’t worry I have Rhodey on speed dial”

His first set on the leg press goes smoothly. He does three straight before standing up to towel off and taking a drink after sanitizing the leg curl he moves to the plated loaded calf lift. He watches the back and forth between Steve and Katalyn knowing his assistant he know she is really close to the blush and a nice little nudge would send her over the edge.

“Katalyn I must say you look very amazing in your work attire! So, Steve has you gotten used to seeing women wearing pants on a daily basis?”

Steve and Katalyn have one thing in common they are both way to much fun to tease. Good thing they are good sports about it. Finishing his last set at the plated loaded calf lift Tony decides to take a break and get a drink. The water taste great not drinking alcohol has truly bared its fruit this day if he had been still enjoying his evenings that way he would have been able to roll out of bed.

“I have to say this is some the best tasting water I have ever had. I may have to start selling it maybe call it something like Iron Aide! What do you think Katalyn? I believe it would sell itself!”

Tony came close to having Jarvis turn on news fed but decided against it. Being that if there is anything truly news worthy going on old’ one eye Nick Fury or some other source would alert the Avengers. The longer he can say it has been since the director of S.H.IE.L.D. Has been around the longer he knows since he has had to worry about another global disaster.

“It seems like forever since we have had such a relaxing stretch of time Steve. No Skrulls attacking, no anti-American bigots trying to take over the world, and lastly no intergalactic beings trying to eat us! I feel like I should take advantage of this while it is still this way! So what do you say Katalyn when should we go to the nude beaches in France?”

[Katalyn Downs]

Once into the workout I didn’t pay much attention though I did catch what Tony said to the other guy named Steve that Tony had to wonder why Steve wanted to train at 4 am when 4 pm would be just as good.

Catching what Steve’s response to Tony’s question about training so early in the morning and when the villains decide to attack without an appointment have them make a appoint to attack also saying Solider those weights are not going to move on their own.

I was going to comment decided not to first it wasn’t my place to say anything I didn’t know the other members of the Avengers. And for some reason the name Steve sounded familiar to me maybe it was when Steve said solider not sure pushing that to the back of my mind and went back to my workout. Knowing Tony he more or less would be watching me as long as he doesn’t make any smart ass remarks or comments that will make me blush it didn’t matter if Tony watched me.

Seeing Steve after saying good morning, it looked like Steve was focused on his morning workout and I leave it at that don’t want to distract anyone.

As I was working the dummy from the yoga room seeing Steve walk into the gym and to the gym floor that was set up for gymnastics he stretches a little more and moves into what looks like gymnastics routine and boy this guy can move without any flaws man I wish I could be that flaunt with my karate moves it wouldn’t take me long to achieve the highest rank in karate.

The floor routine was totally amazing stopping for a moment to watch Steve for a few moments, Steve moves from the floor to the beam, then moves on to the pommel horse, quickly moves to the parallel bars last but not least the rings and end the course with a perfect 10 this totally blew me away, taking my breath away and I’m awe struck.

Man I sure wouldn’t mind having this knockout hunk teach me some of those moves, after finishing my workout seeing Steve run a few laps to cool down.

I had some time left before I had to head into work and decide to take a 2 mile speed walk. As I was working out on the treadmill Steve walks over to another treadmill and sets the treadmill out a workout for himself, he speaks to me saying that he saw me working the dummy and that my style wasn’t bad and Steve had a feeling that I was slightly rusty.

Don’t have to tell me twice that I’m slightly rusty I know I’m rusty still getting back into my swing before the injuries he also says that he has some experience with Tai-Chi and if I would like he would be willing to help me.

Oh boy can I feel that blush coming quickly shaking that blush off, it was bad enough that Tony can make me blush so easily now this guy Steve oh boy I’m in for a world of teasing from Tony. There was no way I was going to turn this offer down not in a million chances.

Looking at Steve and smiling and suddenly getting slightly nervous and gulping down the lump in my throat, “I would be delighted and take up on the offer of you helping. Had been taking karate lessons for a long time until I was injured and had to stop taking the lessons until recently when I got back into taking lessons and getting back into my swing with my karate style.”

Tony speaks to Steve saying if there were more stars in the sky than on Steve’s jumpsuit it was way too early for Tony to be training, and if the bad guys came without an appointment shouldn’t worry he had Rhodey as the first on his speed dial.

It didn’t occur to me that between Tony and Steve both were giving me clues as to who Steve really was. It took a couple of moments to figure out what jumpsuit meant and I had to shake my head really hard and I know I was blushing. Looking at Steve and reaching my hand over to Steve, “please forgive me Captain America I didn’t even see this coming I’ve heard a lot about you from Mr. Stark and I think you are the coolest hero nothing against Mr. Stark over there, and your moves are totally amazing, it’s a real pleasure meeting you Captain America, I'm Katalyn Downs Mr. Stark's personal assisant.”

Looking over to Tony, “would you give your friend a little slack here Mr. Stark your friend is a soldier and if I’m correct being in the military of any branch it was drilled in Cap here with training this early in the morning, besides it’s not that early Mr. Stark I usually have to track you down before I even start my at work what makes this so different?” grinning slyly at Tony.

Seeing he was taking a break and he took a drink of water and announces that it was the best tasting water he ever had and he might have to start selling water and calling it Iron aide. Rolling my eyes and chuckle a little, “don’t think that will a bit hit bottled water is already being sold also water does come in different flavors sorry to burst your bubble,” winking at him.

He speaks to Steve again it has been quite for a while and without Skrulls lurking around and waiting to strike, anti-big bots trying to take the world over and aliens beings having the Avengers for a main meal or a snack.

I didn’t even see this coming and totally catches me off guard; Tony asks me when would be a good time to go to the nude beaches of France and what my thoughts were about it. Okay that really did it now I’m now blushing nuclear; I’m so beat red it’s not funny, “there is no way I’m going to any nude beaches not in France or anywhere else for the matter, it’s not my style at all it may be your style knock yourself out I’ll stay right in the USA.” And I bury my face in the towel around my neck.