07/24/2019 - jimmy_dean - 4 Corners & a Ladder – 7/24/19

AO: Jimmy Dean

When: 07/24/2019

QIC: Titanium

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

Sporty Spice, Drama Queen, Flyer (from FiA in Lake Wylie, SC), Hermione, Queso, Sonic Boom, Titanium


BackBlast:

Turned it on high this morning in our 4 Corners and a Ladder beatdown! Pulled out our favorite “boyfriends” (20# Bulgarian bags) and weights, had a quick warmup, and then right into the corners. Our newbies, Sporty Spice and Drama Queen, didn’t know what was coming but amped it up along with us! Flyer got to enjoy more of our toys with the boyfriends (she was here for the boxing WO last time)!

The beatdown started with picking up your boyfriend or weights and moseying to the first corner of the parking lot – we used half of the lot. Do 30 of the first exercise listed on the cone in that corner, then on to the 2nd corner/cone for 30 of that exercise, rinse and repeat for all 4 corners. Hermione got on those overhead presses! Never dropping the bags and running/moseying between corners. Queso pushed the pace, so we had to keep up! After the first set, drop the bags and run a lap – go, Sonic Boom, go! – then pick back up and travel to the ladder in the middle of the marking lot. Cones on every other line with a number of reps and exercise. After the ladder, mosey back to 1st corner to repeat first set with 20 reps this time. Lap, ladder, 1st corner for new exercises with 30 reps, and end with a quick ladder. No time for the second set of 20s…

The Thang:

Warm Up

Jumping Jacks

Toy Soldiers

L-C-R Toe Touches

4 Corners – with Boyfriends

30 reps:

Upright rows

Squats

Overhead press

Lunges

Run a lap

Ladder

Repeat corners with 20 reps

Ladder – every other line & back

10

Pushups

20

Smurf Jacks

Lunge to line and back

30

Mountain Climbers

40

Plank Jacks

4 Corners – with Boyfriends

30 reps:

Flutterkick with bag overhead

Kettlebell swing

Glute Bridge

Russian Twist

Run a lap

Ladder

Repeat corners with 20 reps

COT: Reminder to be quick to listen and slow to speak!

Pictures:

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