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!
