good old 4 corners

Preamble:

Ballboy asked for substi-Q, so YHC grabbed the opportunity to inflict pain 🙂 & recommended to wear gloves.

Warm-O-Rama:

After disclaimer & F3 5 core principles, we moseyed to the bakery parking lot for: Windmills, Weed Picker, SSH, Arms Circle, Imperial Walker.

The Thang:

After WOR, we moseyed to church’s parking lot where stopped @ Homer’s donut and did a bear crawl around the traffic circle.

We walked over to the parking lot next to big field where we performed the exercises (4 corners). Each corner will have different exercise. At the next corner we will do the exercises from the previous one. Started  corner #1 & exercise 1, then corner #2 & exercise 1 & 2, then corner #3 & exercise 1, 2, & 3 then corner #4 & exercise 1,2,3 & 4.  Back to corner 1.  Mode of transportation: bear crawl between corner 1 & 2 and 3 & 4 and lunge between corner 2 & 3 and 4 & 1.

The reps: 10-15-20-25.

Round #1: Abs

• American Hammer AC
• Crunchy Frog
• Box Cutter
• Reverse Crunch

Round #2: Legs

• Lunges
• Jump Squat
• Monkey Humper
• Bonnie Blair

Round #3: Arms

• Mike Tyson
• Mercans
• Peter Parker
• Carolina Dry Dock

We managed to complete all 3 rounds and with a few minutes left we moseyed back to the flag.

No time for mary.

COT:

Brew Ruck Saturday June 17, Father’s Day weekend, check slack for detail

Maguire mentioned about to watch rugby match  @ Silverback Park, Saturday June 10.

Naked-Man Moleskin:

It was an honor to lead the BD this morning. Until next time.