June 27th, 2020 By 4wide

Well, this was my last day of Hop Hunter’s Iron Q challenge. And before I go any further, i have to recognize Major Pain who was the only one that was at everyone (He conveniently did not let me forget during the announcement/prayer portion at the end).

As Major Pain and I were on our way back from the pre-run, I noticed the tennis courts which have been closed for renovation was now open. Not having a real plan for this morning’s beatdown I decided what better way to celebrate my last day then to christened the brand new courts. 4 HIMs, including a new visitor to Afton were waiting and off we went. Read all about it.

Disclaimer

Mosey around the parking lot – mix in high knees, butt kickers, and karaoke

Mosey to tennis courts

Warmarama

SSH x 20 IC
Daisy Pickers x 20 IC
IST x 20 IC
Windmill x 20 IC

The Thang

There are 3 tennis courts total and each PAX started on one corner of each court. Each PAX would do 5 reps of exercise then run to the middle net of the middle court then go to the next corner do the same exercise for 5 reps. PAX would keep rotating till they got back to their original corner.

In total PAX would do 12 total sets and 60 total reps.

Exercises are
Merkins
Jump Squat
WWII

Break –
Exercise 1
Mosey to Tennis Wall – Partner (no contact)
Partner 1 Crab walks from the tennis wall to the blue pickle ball line then bear crawls back
Partner 2 People Chair
Once Partner 1 comes back then swap
Do it for 5 sets

Exercise 2
Partner 1 Lunge walks from the tennis wall to the blue pickle ball line then lunge walks back
Partner 2 Wall taps (1st 2 sets)/Carolina Dry Docks (last 3 sets)
Once Partner 1 comes back then swap
Do it for 5 sets

PAX mosey back tennis courts for Round 2.
Same sequence as before but exercises are
Diamond Merkins
Low Slow Squats
Freddy Mercury (10 reps total)

Mosey to Shelter for Mary
LBC x 20 IC
1 Minute Habs
1 Minute Plank

It was an honor to lead this group!

Prayers
All unspoken

blackblast

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