4 corners….oh, we, oh…..4 corners….oh, we, oh

4 Corners

Conditions: A crisp low 40s

Disclaimer: given

Warm-ups:

– 25 SSH IC

– 15 Through the Tunnel IC

– 11 Burpees (for the train) on Q

– 20 IMperial Walkers IC

The THANG

Once we reached the field, instructions were provided.  Each corner would represent a different exercise.  There would be a variety of methods for moving from Corner to Corner.

Station #1 10 burpees on Q

We then lined up shoulder to shoulder for a good hard sprint to the second Corner.

Station #2 20 V-ups on Q

Once the men strengthened their cores, we lined up shoulder to shoulder to complete a Bear Crawl to the third Corner. Each of the bears moved at different paces, but they all made it to their destination.

Station #3

Seven blocks had been positioned at this station.  Seven men completed 30 Kettle Bell Swings on Q while the other 7 completed 30 4-count American Hammers.  Once these were completed, the two groups swapped positions and repeated the process.

After this, I took a precious exercise from the brilliant Flo and decided to incorporate it.  All of the men held plank, alternating high and low. The first man in the line then proceeded to jump over low planks and climb under high planks.  We became very well acquainted with one another – some a bit too close perhaps.  We continued this until the fourth Corner.

Station #4

Seven blocks had also been positioned here.  Seven men completed 40 squats with blocks on Q while the other seven complete as many American Hammers IC as possible.

Once finished, the men swapped positions.

Once we finished with rotation we completed Broad Jumps back to Station 1.

We did a rinse/repeat of the entire process with modifications to the low/high plank exercise.

The men stowed the blocks and return to the flag with no time remaining.  We circled up, gave respect to the country, respect to our Lord, and named our FNG.

Devo:

John 15:1-5English Standard Version (ESV)

I Am the True Vine

15 “I am the true vine, and my Father is the vinedresser. 2 Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit. 3 Already you are clean because of the word that I have spoken to you.4 Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me. 5 I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.

Are you abiding? If not, what is stopping you?