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