YHC and the M had an impromptu date night Thursday night, so I didn’t have time to fully plan what I was contemplating – so it will have to wait for another Friday. So when YHC got up I resorted to an old-faithful: four corners, but it had to be adapted for a 0.0 which means “heavy.” The mumble-chatter during Round 1 indicated the weight of our coupons was sufficient. Here’s how it went down…
WARM UP
All (IC)
- SSH 20
- Copper head Squats 15
- Windmill 10
- Merkins 15
- Lap around the track
The Thang
On the way back from the track, we grabbed our cinder block coupons and circled up.
Round 1: (Lt. Dan between the corners with coupon – or Lt. Philip, his cousin that can’t count and remember a 1:4 ratio)
- Corner 1 – 25 HRMs
- Corner 2 – 25 Skull Crushers
- Corner 3 – 25 Shoulder Presses
- Corner 4 – 50 Curls
-Wall sit for the six
-Run a Lap around the track, Bernie sanders the last quarter
Round 2: (Crab walk the short corner distances and bear crawl the long distances)
- Corner 1 – 10 Walkover Merkins on the coupon
- Corner 2 – 40 Wide Merkins
- Corner 3 – 40 Diamond Merkins
- Corner 4 – 40 Merkins
-V-Ups for the six
-Run a Lap around the track, Bernie sanders the last quarter
Round 3: (Repeat Round 1, but just walking lunges with the coupon between corners)
- Corner 1 – 10 HRMs
- Corner 2 – 10 Skull Crushers
- Corner 3 – 10 Shoulder Presses
- Corner 4 – 25 Curls
-Wall sit for the six
-Run a lap around the track, Bernie sanders the last quarter
Round 4: (Repeat of round 2, but sprinting between corners to save time)
- Corner 1 – 10 HRMs
- Corner 2 – 10 Wide Merkins
- Corner 3 – 10 Diamond Merkins
- Corner 4 – 10 Merkins
-Wall sit for the six
-Run a lap around the track, Bernie sanders the last quarter
We finished with just enough time plenty of time for some Mary.
MARY
All (IC)
- LBC’s 15
- Reverse LBCs 15
- Flutter Kicks 15
- LBC Flutter Kicks 15
- American Hammers 15
- Buzz saw 12
One final lap around the track to finish up and we’re done.
COT
Prayers for Popper and the work reviews taking place, Flo’s daughter and the great conversations about faith and praises for the Boomer household for the recent changes they’ve made.
Always honored to lead.
Scrooge