4×4 Rally

Event Date

Jun 02, 2016

AO


Four of Mountain Island's finest made it down to Cobalt in response to the compelling invitation to Come. Get. Squared.  

The Thang

Part I – 4×4 Rally

Pax heads into the brand spankin new tennis court.  Do one exercise in each corner of the tennis court for 30 seconds then run to next corner. This timed event loosely resembles a square for those scoring at home.

1st set

Mercans

Jump squats 

LBC

Burpees

1 min rest

2nd set

Mason twist

Carolina Dry Dock

Apollo Anton Ono

Diamonds 

1 min rest

3rd set – repeato of the 1st set

4th set – repeato of the 2nd set

 

Part II 

Follow Q outside the tennis courts to the back of the suburban.  Come get yo bricks!

Do the following exercises with the accompaniment of bricks:

– Squats with over head shoulder press

– Shoulder extensions out to side

– Front shoulder extensions

– Bent over shoulder flies out to side

– Gun show (curls)

– Bent over row

– Skull crushers

– Tri extensions

– Lunges with bricks

– WWII sit-ups

– Plank with bricks

– 6 inch leg raise with bricks with each of the pax counting down from 10

The last little ditty of exercises doubled as the Mary

Moleskine

– Lotta fartsacking in the OL this am. The 4×4 Rally was looking more like a 2×2 at 0530 until two more Pax showed up

– We would require a specialist to confirm, but the brick lunges may have in fact caused orifice tightening in Grip

– WWII situps honor 911's WWII vet and rotary club lifer he knows 

– Pax is no longer able to execute Apollo Anton Ono without thinking of Oktoberfest (he of the Gaye Blayde)

– Q learned benefits of 1) timing exercises and 2) saving a brick surprise for the end

– We were efficient men!