4 Corners with a Little Suck…REVISITED!

It was Wiz’s Q, but he had more important things going on like being at the hospital for his new 2.4 who is coming any day now! 10 PAX rolled out of bed (including a visitor from Downrange in Greenville, NC) for 4 Corners with a Little Suck…REVISITED led by YHC! The humidity was high and there was no breeze to be found, but the stars were out and the heat was on!!!

DISCLAIMER
PRAYER
COP

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

• 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.

• Imperial Walkers – IC – 10
• Hillbilly Walkers – IC – 10

THE THANG

4 Corners around the Library and Visitor Center parking lots 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

ANNOUNCEMENTS
Little IronMan Mud Run is 8/20 and Goliath at the Gorge is 8/27.