Four Corners With The Runs
Backblast 4/5/19
AO: The Barracks
Q: Altar Boy
THE SCENE: dense fog, “super gloom”, and a soggy 58 degrees
WARM-A-RAMA:
- SSH X 15
- Seal Jacks (ssh but with arms in front instead of overhead) X 15
- Imperial walkers X 15
- Imperial stormkickers (add a front kick to your IW position) X 15
- Merkins X 10
- Annie’s (plank but scrub the floor with one hand) X 10 each hand
- Arm
- circles X 10 each arm
Mosey and warm up run around track integrating stretching motions and short sprints. Stay with Q. Gradually increase speed until arriving at U of M student activities plaza (around the fountain, which was on for our enjoyment!).
THA-THANG:
“Four corners with the Runs”
-Four exercises in each corner. Each corner is AMRAP until relieved by a runner. Each station will always be sending a runner as soon and a runner arrives, so there will always be four guys running. Route between stations is about 100-140 meters. The faster the running, the better the workout.
Exercises:
- Jiminy Cricket (merkins where all four points leave the ground at the same time), modification: hand-release merkin
- Dips, modification: crabwalk around berm
- Bodybuilders, modification: burpees
- Box jumps, modifications: jump squats and squats
*Made it through the 1.5 rotations
MARY (at the Tiger):
Captain Thor (1:4 Big Boy Sit-up to American Hammer, get to 10:40) – most guys didn’t finish reps
CIRCLE OF TRUST/BOM:
Quit complaining about the stuff we do that’s hard and be grateful for the ways they shape us to be stronger and better people.
13 PAX, 1 FNG (SOLO)
Pirtle, Lodge, Jailbait, Diplomat, Scrappy Doo, Dewey, Four Eyes, Lynx, Doc Hollywood, Altar Boy, Chiocetti, Tomb Raider
