4 Corners with a Little Suck @ Iron Horse

7 PAX rolled out of bed to better themselves at Iron Horse for 4 Corners with a Little Suck led by YHC! The temp was chilly at 28, but the blood got pumping and we warmed up!!!

DISCLAIMER
PRAYER
COP

The 4th corner includes some new burpee variations. So, used the COP as an opportunity to demo each movement.

• Motivator – From 7
• Bat Wings (LBAC-Forward, LBAC-Backward, Seal Claps, Overhead Claps) – IC – 10
• 1 – BOPO OYO
• 1 – Yurpee OYO
• 1 – Hand Release Prison Cell Merkin Burpee OYO

BOPO	Burpee, One-Legged Burpee, Plank Jack, One-Legged Burpee (other leg).
Yurpee	Merkin at bottom of burpee is a clap-merkin and on up portion there are 2 tuck jumps per burpee. Basically, a Clurpee with 2 tuck-jumps.
Hand Release Prison Cell Merkin Burpee	Drop to Plank, do 1 Hand Release Merkin then bring your right knee in and back, do 1 Hand Release Merkin then bring your left knee in and back, do 1 Hand Release Merkin then bring both feet in and jump up = 1 HRPCMB complete.

THE THANG

4 Corners around the parking lot are each assigned 4 exercises. The PAX start at one corner and do the first exercise with the assigned number of reps. Reps build with each new exercise.

• • Corner 1: Arms and Chest (10 Hand-Release Merkins, 15 Alt Shoulder Taps, 20 Merkins, 25 Dips)
  • Corner 2: Abs and Core (10 V-Ups, 15 Heels to Heaven, 20 LBCs, 25 Flutter Kicks (2:1)
  • Corner 3: Legs (10 Lunges, 15 Jump Squats, 20 Ballerina Toe Squats, 25 Monkey Humpers)
  • Corner 4: Suck (3 BOPO, 5 Yurpees, 7 Hand-Release Prisoner Cell Merkin Burpees, 15 Mike Tysons)

• Round 1: Complete first exercise listed at corner 1 then mosey to corner 2. Complete first exercise at corner 2 then mosey to 3. Complete first exercise at corner 3 then mosey to 4. Complete first exercise at corner 4 then mosey back to corner 1. 
• Round 2: Complete the first and second exercise at corner 1 then mosey making the same loop and complete the first two exercises at each corner.
• Round 3: See above and complete the first three exercises at each corner. 
• Round 4: Same as above adding the fourth exercise at each corner.

MARY
CIRCLE OF TRUST
PRAYER
MOLESKIN
This time of year around Christmas things tend to get busy and LOUD! Everything that’s happened in 2020 has only made this more evident.

I’m reminded of the song, Silent Night, and the simplicity of what we celebrate. Jesus wasn’t born in a palace with lots of fanfare. He was likely born in a lower room of a home in Bethlehem surrounded by the animals of the family who lived there.

In Psalm 46:10, we read ““Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth!” ESV

Let’s try and remember what this time of year is focused around and not get caught up in the hustle, bustle and chaos of 2020!