4 Corners

QIC: Steam Engine

Date: 08/16/18

PAX: Geek Squad, Milkman, The Count

AO: The Huey

Conditions: Cool August morning some might call it no sleeve weather

Disclaimer: I am not a professional, you are here on your own free will, push yourself but modify if you need to, if you get hurt we will help you to your vehicle

Picked up the Q from Lugnut so went with something simple.

Mosey to the Lighthouse


LBC IC 12x

RBC IC 12x

Hello Dolly IC 12x

Rosilita IC 12x

Flutter Kicks IC 12x

Pretzel IC 8x

Asheville Abs IC 6x

Mosey over to Pavilion for some fun

Wall Sits with Muhammad Ali’s IC 15x

Wall Sits with Joe Frazier’s IC 15x

Wall Sits with Push Press IC 15x

Wall Sits with Bus Driver IC 15x

Now let’s put it all together

Wall Sits with Muhammad Ali, Joe Frazier, Push Press, and Bus Drivers IC 10x

Now for the real fun over at the tennis courts

Corner 1: Merkins

Forward Lunge to Corner 2

Corner 2: LBC’s

Sprint to Corner 3

Corner 3: Squats

Backwards Lunge to Corner 4

Corner 4: Big Boy Sit Ups

Bernie Sanders back to Corner 1

Do each exercise  20x after completing all four corners do 15x, then 10x, and so forth

After a few series of this we had to reunite at the shovel flag for a cool down


SSH IC 12x

Little Baby Arm Circles IC 12x

Reverse LBAC IC 12x

Cotton Pickers IC 12x

Windmill IC 12x


WOD: “Keep Ithaka always in your mind. Arriving there is what you’re destined for. But don’t hurry the journey at all. Better if it lasts for years, so you’re old by the time you reach the island, wealthy with all you’ve gained on the way, not expecting Ithaka to make you rich”

This is poem is about the Odyssey and Odysseus journey home. Sometimes your journey home will have some detours and could last a long time. This poem reminds you to enjoy the journey and make the most of it but to also never forget your end goal. I spent a 1.5 year in NC waiting to come back to Chattanooga and I enjoyed my time there especially getting to run and ruck with the men of F3 Hickory.