Backblast:
Four Corners Birthday Q w Buy-in
DATE: 2023-07-06
AO: tri-bd-radio-silence
Q: short circuit
PAX: Sooorie Crevasse Paper Jam P-body Spicoli CP
FNGs: 0
COUNT: 7
WARMUP:
52 2ct SSH
(THEN Welcome 2 slightly late runners)
Redid the 5 core principles for the new guy’s sake (thanks Sooorie!)
Remaining stretch and warm-up was stepping through the buy-in and four corners for demonstrations
THE THANG:
Demo round – stay together to quickly demo any exercises, then, you’re on your own. BUT when you’re done with all 3 rounds, go back and Pick Up the 6.
Buy-in: 10 Burpees
Round 1 only at each corner
Corner 1:
Round 1 – 52 Overhead Claps
Round 2 – 25 Outlaws
Round 3 – 27 2ct Hillbillies
Toy Soldiers to next corner
Corner 2:
Round 1 – 19 lnchworm Merkins
Round 2 – 52 Gas Pumps
Round 3 – 71 Squats
Carioca to next corner
Corner 3:
Round 1 – 31 Merkins
Round 2 – 21 X-Factors
Round 3 – 52 2ct Flutter Kicks
Bernie to next corner
Corner 4:
Round 1 – 30 Carolina Dry Docks
Round 2 – 52 Big Boy Situps
Round 3 – 22 2ct Side Lunges
Bear Crawl to Buy-in
Take a lap
(and HERE’S where the rest of the disjointed, adventurous trail running crew joined us.) (Nothing like a leadership organization making punctual and effective leaders!)
Continue with Rounds 2 and 3.
MARY: Maybe 2 Big Boy Situps then time
ANNOUNCEMENTS: Roamin Ruck July 22nd, get signed up! Praying for shrinkage, @hustler ‘s friend
COT: Great to see @Crevasse back out and already bought in