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The Four Point Power Push

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March 28th, 2024 By Brigham Rufty

Date: 03/28/24
AO: Harrisburg
Q: MagicMike
PAX: MagicMike, Constitution, Othello, Uncle Floyd, exit54, Red Tape  
FNGs: 0
There was some nice weather today which made for a great workout. Everything went nice and smooth, and I was able to confidently lead through the workout.
Really glad I was able to lead my first boot camp workout and it was great! When I first saw that Othello had voluntold me to lead a boot camp I was surprised and extremely nervous. At first, I thought, why in the world would he do that, is he in the right state of mind? I just finished leading the Wednesday run and he already wants me to lead on a Thursday? But as time went on, I started to feel more confident that I would be able to Q, and I am now glad that Othello had done that. However, at the beginning I got nervous again, but Uncle Floyd told me that I would do great and that even if I messed up there was nothing to worry about and that made me confident in myself.

Moleskin:

  1. We completed 3 3/4 laps. Great way to put in the work!
  2. exit 54 was hustling, but still went back for the six.
  3. Uncle Floyd gave me so wise words of wisdom.
  4. Othello and Constitution always there to push me for more.
  5. Pray for MadDog’s wife Catherine, and for one of Constitution’s co-workers Daniel Hernandez who recently lost his Abuelita. Prayers for those who are going through these trying times. Pray for those who don’t know that God is there waiting for them to ask for help.

Warm – o – rama

SSH x15

IST x15

Windmills x10

Slow Squats x10

Mountain Climbers x15

Plank Jacks x10

Four Corners

First Corner (Upper Body) – 10 Merkins, 10 Carolina Drydocks, 10 Plank w/Shoulder Taps

Run to Second Corner

Second Corner (Core) – 20 LBC’s, 20 American Hammers (10 each side), 20 Freddy Mercuries (10 each leg), 10 WW2

Run to Third Corner

Third Corner (Lower Body) – 10 Jump Squats, 20 Monkey Humpers, 10 Lunges (5 each leg), 30 Calf Raises

Run to Fourth Corner

Fourth Corner (Full Body) – 10 Burpees, 20 Supermans, 30 Mountain Climbers (15 each leg), Bear Crawl to Corner 1, on second lap replace Bear Crawl with Lunges

People’s Mary

Crunchy Frogs x10

Jalos x 15

Dying Cockroach x10

Toe Taps x 10

It was a great workout with a solid group of men. We pushed ourselves, encouraged each other, and left no man behind. Aye!