10/15/2019 - den - Old School 4 Corners

AO: The Den

When: 10/15/2019

QIC: Wonder Woman


Number of Pax: 14

Number of FNGS: 0

Pax Names:

Smooth Operator, Southern Charm, Guac, Party Cloudy, Wilson, Blue Bell, Shrinky Dink, Bourbon, Rise-Up, Straight Shooter, Spirit, Sugarland


14 PAX make it out today on this cooler Tuesday morning. ladies push themselves to get up, get out there & be a little better today … together. After a pre-Ruck (from 5:00 am till 5:30 am) with Southern Charm, Smooth Operator and  Wonder Woman the group found themselves gathered together and ready to stretch.

Stretch/warm up

Jumping jacks, leg pulls, TTT, windmills, arm stretches, run a big loop

The Thang

Four corners ~

Run between the cones & Grapevine between the other cones.

(1) 10 push ups

(2) 20 squats

(3) 10 each leg – Lateral lunges (lung to the side, lung to the other side)

(4) 20 Plank jacks

Plank till last FiA come to start. Plus a 30 second plank for the whole group.

After first round. Come together to stay again.

Rinse & repeat X4

After the 4 rounds we moved on to 2 minute exercises. 2 full minutes of each exercise. 

Weighted Hallelujah’s

Sit-ups or LBC’s

Glut brides

Toe-taps on curb

Abs ~ 25 each


Pretzel Crunches

Flutter kicks

Nameorama & Prayers and high fives!! Great job ladies! Bourbon it reall great to see you. 


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