4 Corners/11’s

by backblasts, posted in Uncategorized

Date: 11.14.23
AO: #ao_dark_room
PAX: @Best In Show @Crack @Toto @Noodles
FNGs: 0
Q: @Noodles
Total: 4WoR: Motivators x7, R/L Hip Flexors x15, Tappy Taps x15, Calf Stretches x15We began our beatdown with a mosey around the short loop of the AO. We gathered back at the parking lot for the following:Thang 1: 4 Corners – covered the 4 corners of the lot alternating between and exercise and mosey.

  • Stop 1: Big Boy Sit Ups x15
  • Mosey
  • Stop 2: Shoulder Taps x15
  • Mosey
  • Stop 3: Star Jumps x15
  • Mosey
  • Stop 4: Gas Pumps x15
  • Rinse and repeat for 5 rounds
  • Wrapped up with 50 squats

Thang 2: 11’s – Burpees/Merkins

  • Only got to 5/6 for time

MoM: 100 LBCs, Impossible Merkin (slow going down, slow coming up for 1 minute)Moleskin: Keep working on our best versions. Coming out to workout is just one aspect of who we are one version that we want to put on display for others. Continue to work on our best version in the workplace and at home.CoT: Prayers for @Crash and his fiance. May God grant them wisdom. Grant them your protection and guidance as they continue to make decisions on their own. Prayers for @Crack and his relationship with future daughter-in-law. Prayers for @K-pop so that you can continue to grant him a sense of peace and tranquility as he navigates being single again. Prayers for @Crack‘s daughter. May you grant her wisdom as she takes a leap of faith in her move to Madison, Wisconsin. Continue to protect her and guide her.

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