July 12, 2018
The Hops Special
July 12, 2018

Go for 10 Rounds before TKO

  • When: 07/12/2018
  • Q: Zia
  • Pax: CityLife, Monica, Setter, Shotgun, RunnerGirl, Dory, Midi

First Q since having my 2.0 three months ago and it was fun! We had a little Mike Tyson/ Glass Joe spar with a little WAVE action from the crowd thrown in (wooooooOOOOOooooohhhhh)!


  • Scissor Runs IC
  • Switch Kicks IC
  • A-frames
  • seal claps


Mike Tyson goes for 10 rounds. 3 destinations in the parking lot, 10 reps per exercise at each destination with a hard jog/run between locations (total 30 reps per exercise), sprint back to start and rinse and repeat. Can we make it 10 rounds??

Round 1: jumping jacks

Round 2: plank punch should taps (R-L=1)

Round 3: jump lunges (R-L=1)

Round 4: burpees

Round 5: froggers

Round 6: Squats

Round 7: American Hammers

Round 8: Tricep Dips

Round 9: Skaters

Round 10: CDD

Glass Joe gets knocked out in the first round! We did a squat burnout for one round as we lined up in a single file line, passed an 8lb medicine ball over head and under legs back and forth down the line, x5.

Then PAX circled up for the WAVE, and the crowd goes wild! PAX held plank while one does a push-up, the push-up moves around the circle wave style. Repeated 10 rounds. Moved on to jupiter jumps while PAX held squat and finished off with tuck-ups while PAX held a c-sit boat position. ***optional ooooooOOOOOOooooohhhhh sound as you make your rounds but OH SO FUN!***

Cooled down with PAX led MARY, 20 reps each:

  • Supermans
  • Hillbillies
  • Good Mornings
  • Flutter Kicks
  • Bicycles
  • Ankle Biters
  • Heels to Heaven
  • LBCs

We made it through the workout without anyone being Knocked Out! Strong work ladies!!

Closed out with COT and NOR. Quote of the day from Rosaria Butterfield: “Winners have always seemed to me people who know how to fall on their faces, pick themselves up, and recover well….It has always seemed to me that without the proper response to failure, we don’t grow, we only age.”

Grace and Peace,



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