The Shortest Straw Has Been Pulled for You
FNGs: None
Warm Up: 10x SSH IC, 10x Windmills IC, 10x Daisy Pickers IC , 10x Moroccan Night Club IC
The Workout:
Four PAX showed up this morning to participate in my take on a four corners workout. YHC showed up with just enough time to set up two agility ladders and two sets of cones around the lower section of the parking lot, giving us four corners to work from and stuff to run through in between. After the warm up each PAX counted off and were assigned their number. At that point we moseyed over to the first corner and the straws came out.
Each corner had 4 exercises in it with each corner’s exercises having a theme: legs, merkins, shoulders, and suck.
Corner 1 – Suck
1) 15x chill cut plank jacks
2) 5x hand release burpee
3) 10x mountain climbers
4) Run a lap
Corner 2 – Legs
1) 20x Bobby Hurley
2) 20x prisoner squats
3) 10x No Surrender
4) Run a lap
Corner 3 – Merkins
1) 10x standard merkins
2) 10x diamond merkins
3) 10x hand release merkins
4) Run a lap
Corner 4 – Shoulders
1) 20x overhead claps
2) 10x randys
3) 10x carolina dry dock
4) Run a lap
When we got to each corner the PAX drew straws. The exercise we would do in that corner was determined by the PAX that drew the short straw. After completing the exercise we would then proceed through either the ladder or the cones, doing various drills, to reach the next corner. This went on for the duration of the workout. I don’t remember exactly but I think we did either 4 or 5 laps through the course. I also don’t remember the order of all of the exercises but I can tell you that no one (other than me) liked the hand release burpees and that No Surrenders suck on pavement. Luckily we only drew those straws once a piece. YHC called an audible on the last lap to make sure we did the only two exercises on the list that hadn’t had their numbers pulled yet (diamond merkins and carolina dry docks).
Mary: 10x American Hammers IC, 10x reverse LBCs IC, 10x homer to marge IC, 20x sleeping hillbillies IC, 10 on each side, Have a Nice Day
Announcements: Check Slack and Facebook. Attention was brought to the #acceleration slack channel. Get in there and find yourself an accountabilibuddy to help you achieve your goals.
Prayer: YHC’s mother-in-law that is dealing with the death of her husband.
Always an honor men.
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