• Post Type: Backblast
  • When: 06/28/2023
  • AO: The Labyrinth
  • QIC: Stroganoff
  • FNG's:
  • PAX: Roscoe, JJ, Clutch, Winehouse, Maybelline

Most of you know that my Q’s are typically old school simple with basic exercises and circuits such as Dora and 4-Corners.  We modified 4-Corners a little today at The Labryinth.

Small but quality crowd at The Labryinth this morning.

Quick disclaimer and short warm-up:

15 SSH’s & 10 Imperial Walkers IC.  Pledge.

Let’s get on with it.  Mosey to the center of the baseball fields at Martha Rivers.

Didn’t have 4 corners close by so let’s do some 3-Corners around one of the baseball fields:

1st Corner – 10 Merkins; 2nd Corner – 10 Merkins & 20 Squats; 3rd Corner – 10 Merkins & 20 Squats & 30 LBC’s.

Round 2 included running the reverse direction with descending reps:

1st Corner – 30 LBC’s & 20 Squats & 10 Merkins; 2nd Corner – 20 Squats & 10 Merkins; 3rd Corner – 10 Merkins

Round 3 was back to the original running direction with ascending reps:

1st Corner – 10 CDD’s:  2nd Corner – 10 CDD’s & 20 Lunges (10 per leg); 3rd Corner – 10 CDD’s & 20 Lunges & 30 Flutter Kicks

Round 4 included running the reverse direction again with descending reps:

1st Corner – 30 Flutter Kicks & 20 Lunges & 10 CDD’s; 2nd Corner – 20 Lunges & 10 CDD’s; 3rd Corner – 10 CDD’s

Mosey over to the Picnic Shelter for another modified “no-corners”:

All reps at the Picnic Shelter with a short run in between reps out to one of the parking lot islands and back:

1st Set – 10 Derkins; 2nd set – 10 Derkins & 20 Step-Ups (20 per leg); 3rd set – 10 Derkins & 20 step-ups (modified here to 10 per leg) & 30 Freddy Mercurys

Finished a partial descending set of the same exercises plus a set of IC dips before heading back toward the start.

Two stops for some Merkins and CDD’s along the way.  Finished with some Mary of Flutter Kicks & Dying Cockroaches.

The morning humidity is upon us as we did some serious sweating this morning.

Announcements:

July 4th events in Belmont at The Yank – 0700 beatdown with Declaration of Independence reading after (0830?)

Several ongoing prayer requests.

Always an honor the lead a workout.  Until the next one.  Aye!

Stroganoff