August 8th, 2018 By 4wide

It was a nice, hot, humid, sticky morning where 9 Brave souls came to conquer the 4 Corners work out.  Since most were not able to do it during the Launch (again who plays tennis on a wet court at 7 am), we didn’t want a good beat down to go to wastes.  Below are the details:

Disclaimer

Mosey to Tennis Courts                                                                                                                            SSH IC x 25                                                                                                                                            Hillbillies IC x 25                                                                                                                                      Cotton Pickers IC x 15                                                                                                                            Arm Circles – Forward and Backward                                                                                                      Merkins IC x 10

4 Corners Begins                                                                                                                              Start at one end of Tennis Court – Do 5 Burpees; Run to next corner; 10 WWII; Karaoke to next Corner; 10 Donkey Kicks on wall; Quadraphelia to next corner; 20 Mary Katherines; Karaole to starting corner – Repeato 2 more times

Mosey outside of Tennis Court

Light Pole workouts                                                                                                                                  Lunges to 1st light pole; Do 5 merkins; bear crawl to next light pole; Do 5 merkins; crab walk to next light pole; do 5 merkins.  Repeato 2 more times – except switch to diamond merkins and last round to wide arm merkins

4 Corners x2 Begins                                                                                                                              Start at one end of Tennis Court – Do 10 squats; Run to next corner; 20 LBC; Run to next Corner; 1 min Peoples Chair on wall; Run to next corner; 20 Star Jumps; Run to starting corner – Repeato 2 more times

Mosey back to wall – Balls to the Wall – 1 set

Mosey to Swings                                                                                                                                      Split into partners – one person doing rows w/ swing as partner runs to jungle gym and does 5 pull ups.  Switch when partner runs back to swings.  Repeato 2 more times

Mosey to Mary                                                                                                                                          Pretzel Crunch IC x 15 both sides                                                                                                            Crunchy Frog IC x 16 (miss counted)                                                                                                      Plank – 1 min

Announcements – Kannapolis 1 year anniversary this Saturday – F3Afton will be going to support and not have a beat down at Dorton that day.  More details to follow on Slack.

4-Wide getting shovel and Flag today.  Also update on logo.

Prayer

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