10/10/2020 - the_coop - 4 Corners

AO: the_coop

When: 10/10/2020

QIC: Tex


Number of Pax: 2

Number of FNGS: 0

Pax Names:

Tex, Sonic Boom


It was a gloomy rainy day and we worked out under the large pavilion. However, that did not stop us from getting rained on. Somehow the spritzing rain was getting blown in sideways!


We warmed up with a session of “Never Have I Ever” shuffling to the side of the left or right depending on if you have or haven’t done these things: Broken a bone – skipped school – fired a gun – been skydiving – ridden in a limo – had braces – gotten a tattoo – dyed my hair – watched star wars – sun karaoke – eaten sushi – eaten food that fell on the floor – gone skinny dipping…you’ll never know who has or hasn’t unless you were there!


For the workout, we each started in a different “corner” of the work out area. We rolled the dice and for 5 minutes repeated the exercises with that many reps until the timer went off. We switched to a different “corner” every 5 minutes.


After we had each been in every corner, we took a lap around the pavilion and did 5 burpees. We took additional breaks whenever we needed “a moment” – usually after someone completed the Cardio “Corner”.


We completed all the “corners” twice to complete the workout.


Here’s what went down in each “corner”:


Squats (PAX choice: regular, sumo, goblet, heels up, jumping)

Lunge (PAX choice: walking, fwd, reverse, side, jumping, elevated)

Front kicks


Calf raises

Fire hydrant

Donkey kick



Tricep dip

Push up

Bicep curl

Shoulder press

Side raise

Front raise

Upright row



Jumping jacks


High knees

Plank jacks

Mountain climbers

Butt kickers





Hip dips (right & left)


Russian twist

Reverse crunch

Standing oblique

Glut raise


After a cool down, our COT was inspired by my recent bingeing of the show Cobra Kai which is a spin off from the Karate Kid movies. I shard some wisdom from Mr. Miyagi the sensei to Daniel Larusso in the original movies. “It’s okay to lose to opponent. It’s never okay to lose to fear.” “Never put passion in front of principle. Even if you win, you lose.” And my favorite, “Man who catch fly with chopsticks accomplish anything” which reminded us that we had already done the hard thing for the day (exercising at 8am on Saturday) and now we can do ANYTHING!


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