Old school 4 corners with old school rap

Preamble:

3 PAX ran a wet, soggy pre run down to Publix and Kroger then back to Grindstone. Where we encountered 3 PAX ready to get after it.

Warm-O-Rama:

Mosey to the upper parking lot, stopped by the baseball fields and did the following:

SSH

Hillbillies

Weed Pickers

Good morning

Mosey to the football field that was finally finished.

The Thang:

Old School Four Corners:

Mosey to the football field for 4 corners with a center station (exercises are merkins, jump squats, Big Boy, Makhtar N’Diayes 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 3 burpees and so on
• Repeat – decreasing quantity of each exercise by 2 for each corner:
  • Merkins: 20 – 18 – 16 – 14……
  • Jump Squats: 19 – 17 – 15 – 13……
  • Big Boys: 18 – 16 – 14 – 12……
  • Makhtar N’Diayes: 17 – 15 – 13 – 11……
  • Return to center after each corner for 3 burpees

COT:

Prayers for Lindsey, Spit Valve and his M, Prayers for Jeanette and Harbaugh, Prayers for all the men suffering with addiction

Thank you for allowing me to lead this morning.