December 21st, 2017 By escalade

12 Men gathered at The Ridge today for some 4X4 Full Body Work on day 4 of The Iron Q.

Warm Up: 

• Mosey around the lot with some backwards running mixed in.
• 20 SSH
• 10 Windmill
• 10 Imperial Storm Troopers
• 15 Mountain Climbers
• 10 Merkins

The Beatdown: 

4X4 Full Body Work.

Using the 4 far corners of the entire parking lot for each exercise.

Round 1 – Full Body Exercises

1. 8 Burpees
2. 8 Left Arm Get-Up’s
3. 8 Right Arm Get-Up’s
4. 8 Toyota (Super SSH)

Round 2 – Merkins 

1. 16 Curb Merkins
2. 16 Diamond Merkins
3. 16 Wide Merkins
4. 16 Military (Tight) Merkins

Round 3 – Legs

1. 32 Squats
2. 32 Lunge
3. 32 Monkey Humpers (done in the darkest corner.)
4. 32 Step Up’s in the breeze way

Round 4 – Core

1. 64 LBC
2. 64 Reverse Crunch
3. 64 W
4. 64 Squirm

Mosey to the wall (someone called it, for Peoples Chair)

• Peoples Chair with leg lifts and 20 count Air Press
• 10 Donkey Kicks
• BTW for as long as you can.  (T-Claps TI-85, and Exit 54 for going beast mode and litteraly falling asleep in that position.)

Back to the breeze way where YHC realized, time was running out…  What to do?

• Jack Webb

Mosey back to cars for Mary

Mary: 

• 10 Low Flutter
• 15 Low Dolly

The Moleskin: 

1. Day 4 of the Iron Q challenge and I must admit,  it doesn’t get any easier but I am getting stronger.
2. T-Claps to Wexler and Clueless for posting at every workout so far this week!  Obviously, these workouts are not tough enough.
3. T-Claps Minnow, Exit 54, and Kojak for leading nearly every lap around the lot.  Strong effort by all today.   Mutiny was close when the 64 reps were announced but everyone slogged through it anyway.

Have a Blessed Day,

YHC – Escalade

 

 

Harrisburg, The Ridge

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