Stations & 4 Corners

AO: Gladiator

When: 2025-04-08

QIC: DREAMER

PAX (16): Bo Knows, Busboy, Chanel, Cheneral, Costanza (Nathan Baker), Dark Side, defcon2, Dutch Oven, Florida Man (Dylan Anderson), Hazmat, Liquor, Macbeth, Porkchop (Ryan Stackable), Speedo, Brownie

Preamble:

The classic tried and true

Warm-O-Rama:

Mosey to the cheese grater for some light stretching and form critique.

The Thang:

Thing 1 (Mosey to Cheese Grater)

  • 4 Corners (count off by 4)
    • Corner 1 - 15 Burpees
    • Corner 2 - 15 Merkins (Wide, Regular, Narrow)
    • Corner 3 - 15 Leg Raises
    • Corner 4 - 15 Jump Squats

After each corner, take a lap around the concession stand and back.

Thing 2 (stay in your groups for Stations)

  • Station 1) Step Ups
  • Station 2) Dips & Derkins
  • Station 3) Hill Run
  • Station 4) Lower area

Rotate clockwise after Q calls "Rotate"

Thing 3 (Mosey to back to the Cheese Grater)

  • 4 Corners again. Skip the concession run and just run to the middle parking lot pole for 3 jump squats between each corner.
    • Corner 1 - 10 Burpees
    • Corner 2 - 10 Merkins (Wide, Regular, Narrow)
    • Corner 3 - 10 LBCs
    • Corner 4 - 10 Jump Squats
 

COT:

Prayers and Announcements:
  • Costanza's mom is cancer free and recovering
  • NEW AO (Second Watch)
    • Starts in May
    • Meets at ERP from 6:15-7am
  • Halpha Day (5/2 8pm - 5/3 a7m) at Wills Park (The Rubicon)

Naked-Man Moleskin:

"Trust in the Lord with all your heart and lean not on your own understanding." Proverbs 3:5

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