Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Supersets, Suicides, & 4-Corners

  • When: 20170713
  • QIC: Boucher
  • The PAX: Futurama, Urkel, TKO, Wingman (Respect), BCG, Wiper, Busy Suit, Redo, Saget, and Boucher


by

Conditions: 85 and humid.

Count: 10 PAX

Warm up:

Side straddle hops x 15 IC

Imperial walkers x 15 IC

LBACs x 20 IC

Merkins x 15 on Q

Squats x 15 on Q

The Thang:

1) Superset 3×10

  • 10 Burpees
  • Mosey around to the other side of the tennis court
  • 10 diamond Merkins
  • Rinse & repeat for 3 total sets

2) Mosey to the basketball court for SUICIDES

  • Suicides from the starting wall to each of lines
  • Luckily there were nice, relaxing breaks at each of the 3 lines where 15 merkins were performed
  • For Round 2 of suicides we did 15 sqauts
  • For Round 3 of suicides we did 15 leg lifts
  • For Round 4 of suicides we did 10 Carolina Dry Docks

3) When the Six was in we grabbed a little wall.

  • Wall sit – everyone in a line
  • Hold the sit while taking turns sprinting to the end of the court for 5 Carolina dry docks, then back to the wall for the next man

4) For the final showdown, a little game of 4-corners:

  1. 15 Flutter Kicks
  2. 15 American hammers
  3. 15 LBCs
  4. 15 Boxcutters

*Bear Crawl in between corners

We still had some extra time and I didn’t want to squander an opportunity to get better so we finished up with 25 Flutter Kicks IC and 3 times around the circle of plank merkins.

Mosey back to the Flag

 

COT: Count, Namorama, announcements, Pledge of Allegiance, BOM.

Devo: Boucher – John 8:31-32 = DISCIPLINE = FREEDOM