December 8th, 2018 By 4wide

5 PAX including a F3 brother from Spartanburg descended to Dorton Park to do an on the fly (I’m supposed to be in the ATL – Thanks winter storm!) partner beatdown with the park’s swings being the main attraction.

Read all about it:

Disclaimer

Mosey to Tennis Courts

Warmarama
SSH x 20 IC
Hillbillies x 20 IC
Arm Circles
Merkins x 10 IC
Mtn Climbers x 20 IC

Mosey to the Swings
Partner up –

Exercise 1 – Partner 1 does decline merkins w/ knee tuck using swing while Partner 2 sets the time by running to jungle gym and doing 5 Pull-ups. Switch – Repeato for a total of 3 sets.

Exercise 2 – Same as above but exercises: Partner 1 does deep squat using swing for stability – Partner 2 runs to swings to do 5 pull-ups. Switch – Repeato for a total of 3 sets.

Exercise 3 – Same as above but exercises: Partner 1 does rows using swings – Partner 2 runs to swings to do 5 pull-ups. Switch – Repeato for a total of 3 sets.

Exercise 4 – Save as above but exercises: Partner 1 single Leg squat using swing to keep opposite leg up – Partner 2 bear crawls up stairs to top of shelter does 20 WWII. Repeato for total of 4 sets – 2 x on each leg.

Okay…so we didn’t do all the exercises on the swing…Honestly I couldn’t think of any more.

Mosey to Bridge
Partner 1 does man makers while Partner 2 runs to other end of bridge and does 5 burpees. Parnters switch when Partner 2 comes back. Repeato for a total of 3 sets.

Mosey to Tennis Courts
Exercise 1 (Ode to Guinness)
Go directly to wall.
Partner 1 – Balls to the wall while Partner 2 runs around tennis courts. Repeato for a total of 3 sets

Exercise 2
Partner 1 – People’s Chair on the wal while Partner 2 runs around tennis courts. Repeato for a total of 3 sets

Exercise 3
Partner 1 – Donkey kicks while Partner 2 runs around tennis courts. Repeato for a total of 3 sets

Mosey back to shelters for Mary
LBC x 20 IC
Low Dolly x 20 IC
Homer to Marge
Russian Twist x 20 IC
1 Min Plank

Pray for our brothers running in the Huntersville half marathon and for everyone to stay safe for the potential winter storm.

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