4 CORNERS WORK OUT WITH SMURF AND MONKEY

QIC: Fast Lane

Date: 06/08/2019

PAX:  Rug doctor( Respect), transplant(Respect), WuzntMe, Sidewinder(Respect), Mrs Baker(Respect), Bubbles(Respect), Clothespin, Blowout, Mustang, Sidekick

AO: The Battery 


Conditions

71 Raining and Humid


COP

SSH IC X 20; Imperial Walker IC X 20; 3RD Grade Exercises IC X 20; Slow Squats IC X 20; Little Baby Circle IC X20; Reverse IC X 20; Windmills IC X 20; Millerty Press IC X 20; Cherry Pickers IC X 20 and Williemase Haynes IC X 20.

The Thang

Mosey to the play ground

10 Pull Ups OYO X 2

20 Squats OYO X 2

20 Dips OYO X 25

20 Decline Merkins OYO X 25

20 Dips OYO X 20

20 Decline Merkins OYO X 20

Mosey to the Hill

25 LBS Disks pass then Indians Run to the back of the line X 2.

Mosey Up to the top of the hill

Break out into 4 corners

corner 1

Monkey Humpers IC X25 X 2

Smurf Jack OYO X 25 X 2

Windmills OYO X 25 X 2

Mosey over to  Corner 2

Corner 2

Over Head Press with 25 lbs weight OYO X 25 X 2

Curls with 15 lbs dumbells OYO x 25 X 2

Squats OYO X25 X 2

Mosey over to Corner 3

Corner 3

Merkins OYO X 25 X 2

Lunges OYO X25 each legs X 2

SSH IC X 25 X 2

Mosey over to Corner 4

Coner 4

Burpees OYO X 10 X 2

Plank Jack OYO X 25 X 2

Imperial Walker IC X 25 X 2

Mosey over to Corner 1

Mosey back down the hill to the Flags.



Recent Backblasts

    Last Practice before the Murph

    QIC: Fastlane

    Date: 05/20/2019

    PAX: Sunburn, Sidekick, Threeskin, Wuzntme, FNG-Yodeler

    AO: Beast Ridge


    Conditions

    58 Degrees Warm & Muggy


    COP

    25x IC SSH’s
    25x IC Imperial Walkers
    25x IC 3rd Grade Exercise
    25x IC Wind Mill
    10x IC LBACs
    10x IC Reverse LBACs
    25x IC Moroccan Night Clubs
    25x IC Shoulder Press
    25x IC Slow Squats

    The Thang

    Mosey on over to the Soccer Field.
    OYO 10X Step Up on each Legs and then box jump to the next steps X5
    Mosey on over to the play ground.
    10 Pull UP OYO X 2
    25 Incline push ups OYO X 2
    30 Squats OYO X 2
    Mosey on over to the pavilion.
    25 Incline Push Ups OYO X 2
    30 Squats OYO X 2
    Mosey on over to Fastlane love shake.
    25 Decline Push Ups OYO X 2
    30 Squats OYO X 2
    Mosey back to the pavilion.
    25 Incline Push Ups OYO X 2
    30 Squats OYO X 2
    Mosey back to the parking lots
    15X IC Heel Touches


    COT

    Prepare Yourself.


    Moleskin

    Good times had by all.  Welcome Yoedeler!


    News


    Recent Backblasts

      Winter Pavilions are the Best Pavilions

      QIC: Fast lane
      Date: 01/28/2019
      PAX: The Count, Prosciutto, Sidekick, Threeskin, Whittler
      AO: Beast Ridge

      Conditions

      19 degrees and 15 MPH wind. Wind Chill was a big factor indeed

      The Disclaimer

      This is F3.  I am not a professional.  You came here freely.  Push yourself don’t hurt yourself.


      COP

      SSH IC X 20; Wind MILL IC X 20; SSH IC X 20; Little Baby Arm Circle IC X 20; Reverse IC X 20; Shoulder Press IC X20; SSH IC X20; Squat Turn Punches IC X 20. Mosey to the Scoccer Bleachers.

      The Thang

      Step Up X10 each Leg then Box Jump up to the next step X4;
      Mosey to the Play Ground, Pull-up x 20; Decline Merkins OYO X10; Dips OYO X10; Pull-up X 20;
      Mosey to small Pavillion;  Icline Merkins OYO X 20; LBC OYO 10;
      Mosey to another Small Pavillion; Merkins  OYO X 20; Squats IC X 25 (Prosciutto Counts);
      Mosey to the big Pavillion; Supper Dips OYO X 20; Merkins OYO X20;
      Sprint about 50 yards to the light pole; SSH IC X20; Imperial Walkers IC 20;
      Sprint back to the Pavillion; Big Boy Sit-UP OYO X 10; Merkins OYO X 10;
      Sprint back to the light pole; Imperial Walkers Squats (3 Skins Led the Counts);
      Sprint back to Pavillion; Dying Cockroach IC X 20; Revise Pickle Pounder IC X 20.
      Mosey back to the parking lot.


      COT

      Pray for the Count’s brother and his battle with cancer.  Praise God for the Count’s sister and her new job


      Moleskin

      it was cold.  (sidekick)


      News

       

      Body by Tom

       

      QIC: Fast Lane
      Date: 11/14/2018
      PAX: Peanuts, Sidekick, The Count, Fissure, Outcast and Oscar
      AO: Beast Ridge

      Conditions

      40 degrees and WINDY.  COLD

      The Disclaimer

      I am not a professional, modify where needed.  Work hard.


      COP

      Side Straddle Hops (IC) X20
      Imperial Walker(IC) X20
      Side Straddle Hops (IC) X20
      High Knees (IC) X20
      Little Baby Arm Circles (IC) X20
      Reverse Little Baby Arm Circles (IC) X20
      Cherry Picking (IC) X20
      Side Straddle Hops (IC) X20
      Third Grade Exercises (IC) X20

      The Thang

       
      Mosey to Soccer Stadium
      Step Up OYO X20 each leg
      Box Jump
      Step Up OYO X10 each leg
      Box Jump
      Step Up OYO X10 each leg
      Box Jump
      Step Up OYO X10 each leg
      Mosey to the playground
      Partner 1:  Pull Ups X10X2
      Others:  Merkins to failure
      Rotate through until each partner has completed 2 sets of pull ups
      Mosey to the Pavilion
      2 Stations 20/25/30 reps each cycle
      Station 1: Supper Dips OYO and D/I Merkins OYO
      Run to light pole
      Station 2: Squats, Mountain Climers / Plank Jack/ Imperial Walker

      COT

      Talked briefly about Tom’s son and his election race.  Very motivating story about a young man and the good he is doing in the community.
      Just being out here and supporting each other. Keeping your eyes on the task and giving thank this Season.


      Moleskin

      Mumble chatter was low, but it was cold and windy.  We all just wanted to stay warm


      News

      Cleveland launch on Saturday.  Be there or be square

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