4 Corner Fun at TD

Event Date

Oct 23, 2017


PAX of four ignored the rain and kicked Monday in the teeth with a four corner fiesta of sandbags, kettlebells, and burpees. 2 elected for some EC with a 30 minute ruck standard.

Warmarama

  • SSH 20X IC
  • Imperial Storm Trooper 10X IC
  • Mountain Climbers 20X IC
  • Muricans 10X IC

The Thang

Each grab a sandbag and slowsy over to the low wall for corner 1

Corner 1

  • Dips 10X IC
  • Step ups 20X OYO (10 each leg)
  • Repeato
  • Grab sandbags and Indian Run to the next corner

Corner 2

  • KB Swings 20X OYO
  • Thrusters 20X OYO
  • Repeato
  • Grab sandbags and Indian Run to the next corner

Corner 3

  • Squats with sandbag 10X IC
  • Burpees 10X OYO
  • Repeato
  • Grab sandbags and Indian Run to the next corner

Corner 4

  • Muricans 10X IC
  • Quarter turn jump squats 20X on Q's count (10 each direction)
  • Repeato
  • Grab sandbags and Indian Run to the next corner

Drop sandbags off under the church awning

  • Repeato entire 4 corner circuit
  • Only one set of exercises at each corner
  • Lunge walk replaced sandbag Indian run between corners

Mary

  • Low flutter 30X IC (mixed tempo)

COT

Moleskin

  • Nice job, Cornwallis, for tackling a ruck standard first, and then beasting the workout with the ruck on! Best of luck in 2 weeks at the Columbia Tough!
  • Great job, Jimmy O, for consistently getting out to TD and building up your strength. Also, special shout out to your dog for getting your a$$ outta bed this morning!
  • Great to have Jedi back at TD and getting after it. Shoulder looked like it was in good shape and you haven't missed a beat. Keep after it brother.
  • Prayers lifted this morning for our marriages and the marriages of the men in F3