June 24th, 2020 By 4wide

It is day 2 of 3 for my Iron Q week. Analyzing last weeks beatdowns I noticed 1 exercise that was conveniently left off. So as Q, I felt it was my duty to make sure we get caught up for lost time. I figured it would be best to ease back into doing burpees…so The Deconstructed Burpee Beatdown made it’s way back to Afton. Read all about it:

Disclaimer

Mosey around tennis courts then back to parking lot

Warmarama

SSH x 20 IC
Cotton Pickers x 10 IC (Note only Hop Hunter was clapping – Good job everyone else!)
Hillbillies x 20 IC
Arm Circles – Front and Back – starting small circles and eventually get bigger
Michael Phelps

Mosey to Office Park

Deconstructed Burpee Time!

Exercise Sequence:
1 Squat
1 In/out
1 Merkin
1 In/out
1 Jump Squat

Starting at end of parking lot, the PAX would run to the 3rd parking line and do:

1 Squat

Run back to start and run back to 3rd parking line and do:

1 Squat

Run to the next third parking line and do:

1 In/out

Run back to start and begin sequence again increasing distance for next exercise by 3rd parking line for next exercise. Continue sequence until you finish with Jump Squats. Once done with Jump Squats, repeato starting from the beginning and increasing each rep by 1 (ex: Round 2: 2 squats, 2 in/outs, 2 merkins, 2 in/outs, 2 jump squats. Round 3: 3 squats, 3 in/outs, 3 merkins, 3 in/outs, 3 jump squats. Etc).

At the end the PAX was able to do 7 sets total before time was called.

The reward for finishing was to put all the exercises together and do 10 Burpees.

Mosey to Shelter for Mary.

LBC x 20 IC
Homer to Marge – w/ low dollys and flutter kicks
1 Min Plank

Announcements
Still need 1 Iron Q needed – Possibly taken by Rooster. Hop will confirm.
Good Luck to all the runners participating to this weekend’s Extinction Race!

Prayers
All unspoken Prayers

Backblast

---