06/25/2021 - foxtrot - 4 corners 4 ways

AO: Foxtrot

When: 06/25/2021

QIC: Pinterest


Number of Pax: 7

Number of FNGS: 1

Pax Names:

Journal, Wonderland, Margarita, Nottely, Paperback, Tik Tok (FNG)


Quick warm up of arm circles, Phelps, through the tunnel and toy Soldiers.

The Thang: 4 corners 4 ways

i set up cones to mark the 4 corners in the grass area.

1st way:

“suicide” corners – run to first corner, back to start, second, then back to start, third and back to start.

2nd way: Ladder lunges 20 reps each at corner- Lunge walk with weights to each corner after exercise. Bicep curls, tricep kickbacks, around the world, lat raise. Then reverse and start with lat raise and go back to each corner and do the exercise again

3rd way-Leg accumulator

5 squats run to next corner, then 5 squats and 10 monkey humpers, run, 5 squat, 10 MH, 15 lunge hop each leg, run, all previous exercises plus 20 squat taps. Run back to start

4th way: deconstructed burpees

5 Deconstructed burpees at each corner. Backwards run to each corner. Run back to start

Ended the beatdown with Captain Thor.
Stretch, prayer Nameorama, and named our FNG “Tik Tok” Welcome!!!






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