4 Corner Plus
Workout Date:
09/01/2022QIC:
SkimmerPAX:
First Base, Flatliner,Hedgehog,Crabs,Killington,ERC,Judge Judy,Lombardi,Gino,SideoutThe Thang:
Conditions: Upper 70’s muggy, and NO wind! September is supposed to welcome fall weather but not today
YHC arrived 15minutes early to survey the layout. I had signed up to this Q only 2 days before so there was a scramble to make sure everyone got their moneys worth. I pulled out an old 4 corner beatdown and dressed it up. ( Its always good to keep your old weinke’s). The football field had legible stripes and enough dew to get our shoes wet so this got added to the list.
COP
Standard issue warmup exercises.
The Thang
We started out with a mosey straight to the back. This upset the NASCAR fans (Left turns only around the track). We ended up on the football field and made use of the 5yd lines. 5 Tempo squats on each line. We moseyed to the big lot for the main event. Note to self: Ask FB to bring his music maker next time.
4 CORNERS
C1
25 CURLS
10 SQUATS
20 MERKINS PLANK
BEAR CRAWL TO STATION 2
C2
25 F. KICKS
10 SQUATS
20 C DRY DOCKS PLANK
RUN COMPLETE LAP AROUND 4 CORNERS & CONTINUE RUN TO STATION 3
C3
25 LBC
10 SQUATS
20 PLANK JACKS PLANK
BEAR CRAWL TO STATION 4
C4
25 HELLO DOLLY
10 SQUATS
20 MT CLIMBERS PLANK
MOSEY COMPLETE LAP AROUND 4 CORNERS & CONTINUE RUN TO STATION 1
RINSE AND REPEAT
Mosey back to the ball field and repeat the 5yd line deal but with 5 OHP this time.
Mosey to coupon pile and get some corner work in.
25 Curls IC
25 OHP IC
25 Bent Rows OYO and return coupons
Return to COP for MARY
NO American Hammers
30 Flut. Kick
20 Freddie Mercury
Announcements & Prayers
Honored to Lead !