4 corners

AO: Badapple

When: 11/23/2022

QIC: Short Circuit

PAX (10): Avis, Chalupa, Crab Cake, Rusty, Spider, Sprocket, TheBurn, Turbine, Vanilla

Preamble:

While most Americans were preparing for some well deserved time with family for Thanksgiving, our Badapple boys showed up for a pre-meal beatdown.

 

Warm-O-Rama:

SSH x 16

Weed Picker x 10

Copperhead Squats x 10

Michael Phelps – OYO

Sun Gods – OYO

Triceps Stretches – OYO

Calf Stretches on the curb

The Thang:

Our 10 PAX started with a mosey across the park to the pull up bars.

PAX circled the bars performing lunges in a clockwise rotation while pairs or two took their turns with a round of max pull-ups.

After all PAX members completed the round, we moseyed back to the flag.

4 Corners Rounds

Round 1: 5 Рburpees and 25 Merkins  at each corner

Round 2: 5 – burpees and 25 LBC’s at each corner

Round 3: 25 – Bobby Hurley’s corner 1, 20 at corner 2, 15 at corner 3, 10 at corner 4

Round 4: 10 cinder shoulder extensions at each corner. cinder curls from corner to corner

Bleacher Round

Mosey to bleachers at corner 1

20 – donkey kicks at building

40 – bleacher dips

Finally

25 – LBC’s at corner 2

15 – Big Boys at corner 3

PAX choice for the last 3 minutes:

20 – J-Lo’s

25 – flutter kicks

25 – American Hammers

20 – cinder overhead press

 

COT:

Santa Ruck 12/10

Great to have Crab Cake join our group while visiting from Houston, TX!

Prayer of Thankfulness for our families and loved ones during this special week!

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