Old School – 4 Corners
AO: Jericho
When: 03/19/2022
QIC: Snowman
PAX (13): Baskins, CATFISH, Deuce (Jay Mooney), emeril, Inseam, Mr. Hand, Schneider, Spit Valve, Todd Doherty l F3 UMass, Valley Girl, Whiz, Fiddler
Preamble:
7 PAX showed up at 0500 for a little pre run around the neighborhood.
Warm-O-Rama:
Mosey around the strip mall and stopped at the shaft for the following exercises:
- SSH (x20, IC)
- Copperhead Squats (x10, IC)
- Weed Pickers (x15, IC)
- Hill Billies (x10 – each, IC)
- Good morning
The Thang:
Mosey to the football field for 4 corners with a center station (exercises are merkins, jump squats and burpees) – consider this a simple and effective old school type beat down!
- Start in the center and run to 1 corner for 20 merkins and then run back to center for 3 burpees
- Run to next corner for 19 jump squats and then back to the center for 5 burpees
- Repeat – decreasing quantity of each exercise by 2 for each corner:
- Merkins: 20 – 18 – 16 – 14 – 12……down to 2
- Jump Squats: 19 – 17 – 15 – 13……down to 1
- Return to center after each corner for 3 burpees
- Once you finish – mary for the six or find a pax and finish with him
COT:
Great discussion lead by Inseam