• When: 2018-01-11
  • QIC: Skipper
  • The PAX: 17 - Neon, Bolt-Respect, Wojo, Stats-Respect, Timber, Cornwallis, Skidder, Harper Valley, Weed, May Plant-Respect, Abacus, Schrute, Sacajewea-Respect, Mayhem-Respect, Flight Risk, Pothole & Skipper


FOUR CORNERS

Warm Up
1) Side Straddle Hops in Cadence = 15
2) Through the Tunnels in Cadence = 15
3) Little Baby Arm Circles in Cadence = 15
4) Cheerleaders in Cadence = 10 – Front, Side & Overhead
Count off into Groups of 4: #1’s Collect a Block and #2’s get two bricks – then each report to their #’d station
Instructions: Do 20 reps and then run to the next station  = 12 total laps and reps
> Station 1-Block Work > Station 2-Brick Work > Station 3-Leg Work > Station 4-Core Work
1) Overhead Press 3 x 20 Front Raise 3 x 20 Squat 3 x 20 Flutter Kicks 3 x 20
2) Curl 3 x 20 Reverse Curls 3 x 20 Lumberjacks 3 x 20 Crunches 3 x 20
3) Bench Press 3 x 20 Side Raises 3 x 20 Star Jumps 3 x 20 Dolly’s 3 x 20
4) Bent Rows 3 x 20 Ski-Jumpers 3 x 20 Mtn. Climbers 3 x 20 Box Cutters 3 x 20
Groups 1 & 2 Sprint down and back and do 10 merkins – 3 & 4 rest
Groups 3 & 4 Sprint down and back and do 10 Merkins – 1 & 2 rest
repeat 2 more times for a total of 3 down and backs and 30 merkins
Put the Blocks and Bricks away – Count off, Name – Age – F3 Name, Announcements/Prayer Requests & Prayer
Harper Valley announced  the 250 workout challenge, Safe travels for Timber and family to Colorado