01/08/2022 - the_coop - Four Square Workout

AO: the_coop

When: 01/08/2022

QIC: Tex


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Kinetic, DIY, Signs, Myiagi, Titanium, Nightingale, Tex


We started the cold morning with some warm up exercises in which we learned that Tex is unable to do cadence counting as the Q! LOL!

Then 4 PAX began a game of Four Square – yes, the game you played on the playground in school! While those 4 were playing, the rest of the PAX were doing the first exercise on the list below.

When someone got “out” of the 4 square game, they went to the exercise area and called the next exercise on the list which the PAX did until the next person got out. One of the exercisers joined the 4 square game.

I wasn’t sure how it would go, but it turned out to be really fun and I am sure that we will all be sore in weird places from the reaches and saves we did during the four square game. (Side Note: Myiagi has some serious Black Widow moves!)

We took a break to do an ab-o-rama, then played for about 10 more minutes before COT, name-o-rama, and announcements.

List of exercises:

  1. Bicep Curls
  2. Squats – regular with weights
  3. Butt kickers
  4. Fire Hydrant
  5. Tricep Curls
  6. High Knees
  7. Jane Fonda
  8. squats – sumo/goblet with weight
  9. Glut Bridge with weights
  10. Flys (lying down)
  11. Reverse Flys (standing up bent over)
  12. Smurf Jacks
  13. Mountain Climbers
  14. Speed skaters
  15. Lateral Raises – side
  16. Squat Kick Alternating legs
  17. Burpees
  18. Monkey Humpers
  19. Ventral Raises – front
  20. Walking lunges
  21. Shoulder Press
  22. Calf Raises
  23. Push ups
  24. Around the World Lunges
  25. Upright Row (lead with elbows)
  26. Donkey Kicks – alternating
  27. Wall Sits or Chair pose
  28. Hammer Curls
  29. Plank


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