• When: 09/23/14
  • QIC: Wedgie
  • The PAX: Bagger, Chinstrap, Ponzi, PAC, Estrada, Verizon, FNG- Drip Drop, Curd, Flip Flop, Julep, Paddle Wacker, Schwinn, Fife, Sprit Finger, Harp, Mr. Belding, Lemon, Tri Delta, Rooney, Misty, Nail Pop, Wedgie

4 Corner Knockout

After witnessing Wedgie’s “lively spirit” during weekly workouts, YHC and the PAX descended upon SnakePit KNOWING that they’d be part of a One-Of-A-Kind workout. Not a single PAX in the record # group departed the AO thinking otherwise.

CONDITIONS: a cool 65 degrees



Mosey to practice field for COP:
SSH x20 IC
TTT x20 IC
LBAC x30 IC (15 forward/15 reverse)
BBAC x30 IC (15 forward/15 reverse)
WM x20 IC

Mosey to goal line
Sprint to 25 yard line and back
50 Merkins
Sprint to 50 yard line and back
50 BBSU’s
Sprint to far side 25 yard line and back
50 Merkins
Sprint to other goal line and back
50 BBSU’s

Mosey to center of field and circle up- count of by 4’s.
Reps are performed collectively by each group.

Group 1:
-Sprint to corner #1
-100 Decline Merkins
-100 Iron Crosses
-Bunny Hop back to center cone
-15 individual Burpees

Group 2:
-Sprint to corner #2
-100 Mountain Climbers
-200 BBSU’s
-Bunny Hop back to center cone
-15 individual Burpees

Group 3:
-Sprint to corner #3
-100 Burpees
-200 Flutter Kicks
-Bear Crawl back to center cone
-15 individual Burpees

Group 4:
-Sprint to corner #4
-100 Lunges
-200 Merkins
-Karaoke back to center cone
-15 individual Burpess

Groups rotate through each corner

Mosey to base of Stairway of Pain
Sprint Up

Mosey back to front of gym

COT: Wedgie

Nailpop updated the PAX on Walker- Schedule to come home next week.. Answer to Prayer for sure
Mudrun Oct 4th
GoRuck Nov 21st

BOM: Misty

MOLESKIN: Tclaps to the PAX today for the effort put forth. Granted none were able to keep up with the Q, every PAX gave it their all.

FNG’S: Terence Smith…. Owners plumbing business…. Drip Drop

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