4 Corners – Pho style
AO: 5andDime
BeatDown Date: 11/09/2021
PAX:
Number of Pax: 6
Pax Names:
Picket Fence, Silver Bullet, Fish & Chips, Express, Tonka, Pho
Number of FNGS: 0
FNG Names: NA
QIC: Pho
Introduction
6 BOTG descended on AO 5&10 this morning to put some work in on their bodies, kickstart their minds, and refresh their souls. This morning’s goal beat yesterday’s version of yourself; you against you and focus on form not speed or reps.
Warm-O-Rama
1. Grass Grabber (10 IC)
2. Ab Vigoda (10 CC)
3. Hillbilly Walker (10 CC)
4. Copperhead Squats (10 CC)
The Thang
4 Corners (all OYO)
30 Push Ups
30 Squats
30 LBCs
10 Burpees
30 Mountain Climbers
Sprint to the corner as a group
30 Push Ups
30 Squats
60 Flutter Kicks
10 Burpees
30 LBC’s
Sprint to next corner as a group
30 Push Ups
30 Star Jumps
30 Supermans
10 Burpees
30 LBCs
Sprint to next corner as a group
30 Push Ups
30 Lunges
30 Hello Dollies
10 Burpees
30 Freddy Mercurys
3 rounds DIP n’ Flip (30 total)
Dips (10)
Inclined Merkins (10)
Mosey to the Rail
Calf Raises (IC)
Regular – 15
Toes In/Out – 12
Left/Right Isolation – 10
Iron Chair (Squat w/ Left Foot’ on Right Knee/Flapjack) – 8
Mosey to the Wall
Wall Seat – 3 minutes
Regular
On your toes
Regular
Iron Chair (Left Foot’ on Right Knee/Flapjack)
Mosey back to the Flags
Circle of Trust
NWA Grow Ruck (check Slack for info)
Friday, 11/12 luncheon @ McClard’s BBQ 5001 W Pauline Whitaker Pkwy, Rogers, AR 72758
Taps for all those who are traveling, dealing with COVID, struggling with their challenges and uncertainties
Prayers for all of our leaders, frontline workers, military, those who are hurting (mind, body, soul).
Naked Man Moleskin
Thanks for coming out this morning gents and helping me start the day! It was an honor to lead. I’ll be back.