Frosty 4 Corners

Event Date

Nov 27, 2018

AO


9 men came out on a frosty morn to get in a 4 corners workout.  

Warmup:

  • Mtn Climbers X 15IC
  • Tony Hawks X 10IC
  • Imperial Storm Troopers X 10IC
  • Dippy Bird X 10IC each leg
  • Cotton Picker X 10IC

6 men went to the back to retrieve blocks while the remaining 3 planked in the parking lot.

Round 1

Corner 1 – Block Row X 15 – Plank Walk to Corner 2

Corner 2 – Glute Bridge Pulse X 10 each leg – High Knee Lung Walk to Corner 3

Corner 3 – Block Press X 15 – Inch Worm to Corner 4

Corner 4 – Alternating V Ups X 20 – Bear Crawl to Corner 1

Repeato for 10 minutes…or thereabouts

Circle up – Varying Plank exercises for 5 minutes

Round 2

Corner 1 – Block Up & Overs X 10 – Side Lunge to Corner 2

Corner 2 – Jane Fonda X 10 each leg – Tip toe walk to Corner 3

Corner 3 – Skull Crushers X 15 – Side Lunge to Corner 4

Corner 4 – Donkey Kick X 15 each leg – Crab walk to Corner 1

Repeato for 10 minutes

Return Blocks

Mary:

  • Slow Flutter
  • Low Dolly
  • LBC

MC:

  • Skipper and Dandelion joined YHC for a 4.5m standard.  Myrtle Beach marathon training has started!
  • Pre run got Skipper's wind machine going… #sorryMater
  • Lots of whining from folks who did the murph yesterday.  Apparently all body parts are off limits the next day.
  • Although Metro was really wanting me to call "Run to the Clubhouse" first thing.

Pleasure to lead- 

V