Backblasts

Backblast #785 – 4 Corners

Posted backblasts
AO: The Tulip
Workout Date: 09/19/2021
QIC: Soft Spot
PAX: Tugger, Forrest, Khaki (F3 Indianapolis), Iron Maiden, Enron, Cupid, Crotch Rocket, Guitar Hero
Pre-Blast: If your someone like me, where 0530 hasn't fit this week...then join me at Centennial Park. I am the Q for Holland Gloom. Bring a coupon. 0700 See you Saturday.

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Warm-O-Rama

  • SSH (4ct) – 10
  • LRC Stretching – 10sec hold
  • Arm Circles (4ct) – 10 / Flapjack
  • Circle of Goofballs – 9 (#of PAX)

The Thang – 4 Corners

PAX has a set of exercises at each corner of the park. After the exercises are completed we moved on to the next corner. The Corners were themed with Upper Body, Core, Lower Body and Cardio.  Each loop we adjusted the reps.  YHC even gave some extra credit on some of the exercises. We performed the following exercise at each corner then Rinsed and Repeated with the following reps 12,15,10.

Upper Body

  • Curl
  • Tricep Extension
  • Overhead Press
  • Merkin

Core

  • BBS
  • Flutter Kick (4ct)
  • American Hammer (4ct)
  • LBC (4ct)

Lower Body

  • Squat
  • Lunges (4ct)
  • Calf Raises (4ct)
  • Broad Jump (5 jumps then run to the next corner)

Cardio

  • SSH (4ct)
  • Burpees
  • Man Makers
  • Motivators

After the PAX finished with our third loop we had enough time for our visiting PAX to share a workout with us.  Khaki lead the team with Chirpy.  This exercise is a coupon swing with a flip in the up position.

 

That’s a Wrap

SS