The Four Corners (GRIDLOCK)

by Opera Ghost, posted in Backblast

Location: Gridlock
Date: 02/06/2019
Time: 05:30a – 6:15a
Weather: 60 Degrees – Rain

Q: OG
PAX: 4 – Count Chocula, Duggar, OG and Sous Vide

INTRODUCTION

I wanted to step outside of my normal comfort zone and push the envelope a little more like my fellow pax has been. We had been concentrating on specific body parts the last couple days so I wanted to spread the pain. All men showed up ready to work hard. Everyone was in good spirits and the weather was beautiful. Even the rain felt great as it came down as we were in the heart of the workout.

WARM-O-RAMA

SSH
Grass Grabbers
Michael Phelps

Little Baby Arm Circles (Fwd – Rev)
Shoulder Stretches

Knee Rotations

Tier Hop

Pax start at lowest tier.

  1. Performs 10 Incline Merkins
  2. Performs 10 Step Ups
  3. Performs 10 dips
  4. Climbs wall and runs to next.

Repeat until at top tier and run back down to start position.

THE THANG

Part 1 – Four Corners

  1. Start from first tier. Run to end of first tier (bottom left corner) do exercise.
  2. Sprint up the hill to top left corner, do exercise.
  3. Run to top right corner, do exercise.
  4. Run to bottom right corner, do exercise.
  5. Return to Start

 Part 2 – Bearby Steps

  1. At the steps from tier 1 to tier 2, all pax start in plank
  2. Q calls first pax member name.
  3. The called pax bear crawls up the stairs (one level).
  4. Then performs 10 reps of prescribed exercise.
  5. Then goes into plank at top and calls next Pax member.
  6. This continues until all pax are at top.

 

Round 1

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Squats
Corner 3 – 15 American Hammers (2 is 1)
Corner 4 – 10 Burpees

Part 2

Bearby Steps up the stairs and then back down, with Diamond Merkins at the top.

Round 2

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Curls
Corner 3 – 15 Supermans
Corner 4 – 10 Catalina Wine Mixers

Part 2

Bearby Steps up the stairs and then walk back down, with Wide Merkins at the top.

Round 3

Part 1

Corner 1 – 25 Merkins
Corner 2 – 20 Coupon Presses
Corner 3 – 15 Ski Abs
Corner 4 – 10 Burpos

Part 2

Bearby Steps up the stairs with Merkins at the top.

We then walked to covered area for some Mary.

Mary

Scissors
Dolly
Leg Raises
American Hammers
Dolly with Pax Bear Crawls around circle (2x)
Mountain Climbers

COT