4 Corners Until We Get It Right

4 Corners Until We Get It Right

Nice Saturday morning for weekly edition of Area 51 on the grounds of McKee Rd Elementary.  Started off with 5 PAX and eventually ended up with 6 after Floor Slapper made his customary tardy appearance as we were beginning the COP.  Quick, short disclaimer provided for this veteran bunch and we headed over to the lower parking lot by the soccer fields.

Quick jog around the lot and we circled up for COP:

• SSH x 25 IC
• Squats x 20 IC
• Merkins x 15 IC, Hold Plank
• MC x 20 IC, Hold Plank
• Peter Parker x 20 IC, Hold Plank
• Parker Peter x 20 IC, On Your Six
• Dolly x 15 IC, Hold’em 6 inches
• Flutter x 15 IC, Hold’em 6 inches
• LBC x 20 IC
• IW x 20 IC

After an extended warm-up, we headed over to side of parking lot and lined up for the next round

• 20 Incline Merkins on curb
• Lunge walk across the parking lot
• 20 Decline Merkins on curb
• Backwards run across the parking lot

Properly stretched and having warmed up the legs a bit we made our way to corner of the parking lot.  Here the instructions were provided for a round of Four Corners:

• 20 Merkins, 20 Squats, 20 LBCs
• Run to next corner
• 20 Merkins, 20 Squats, 20 LBCs
• Continue this sequence for all 4 corners

Then it was off to the playground and the pull-up bars for a little circuit work:

• 10 Pull-ups, 20 Dips, 20 calf raises on the curb
• Rinse & repeat

Completed 2 circuits and then we were on the move again.  Made our way down to the recently paved track for another round of 4 Corners:

• Complete 15 Carolina Dry Docks, 15 Jump Squats, 15 Russian Twists
• Run to the next corner
• 15 Carolina Dry Docks, 15 Jump Squats, 15 Russian Twists
• Make our way around the tracking stopping at each corner to repeat the same exercises

After completing 2nd round of Four Corners, made our way over to the wall at front of school and completed the following:

• People’s Chair x 75 secs
• Lunge walk across the bus parking lot
• People’s Chair x 75 secs (mixing in 25 air presses)
• Lunge walk across the bus parking lot

Enough break time, we headed back to launch parking lot for Round 3 of Four Corners.  This time we completed the following:

• 10 staggered merkins (5 staggered right, 5 staggered left), 10 lunges each leg, 20 Old School Sit-ups
• Run to the next corner
• Continue to each corner of the parking lot and complete the called exercises

PAX were pushing it pretty good and we quickly worked our way through our 3rd round of 4 Corners. Still a decent amount of time on the clock, so YHC led the crew to the logs at the NC Landmark playground area for another round of circuit work:

• 10 Jump-ups/Step-ups
• 10 Decline merkins
• 10 Tire hops
• Rinse & repeat x 2

After completion of the 3rd round, circled up for a few Minutes of Mary (Pax choice):

• Heels to Heaven x 15 IC
• Russian Twist x 15 IC
• Heels to Heaven x 15 IC, but heels never come down
• Protractor
• LBC x 20 iC
• Can Opener x10 IC (each side)

With the PAX getting so much enjoyment out of the Four Corners, time for one more round.  We made our way down to the soccer fields for a final round.  Original call was to run to light pole at mid-field but after a little prodding from Lobster Roll the decision was made run to the light pole at other end of the soccer field.  Ran to each corner of the soccer field and completed 5 Merkins, 5 Prisoner Squats, 5 LBCs.

Time to head back to the launch point.  Back in time to knock out one final round of Circuit Work with 10 Pull-ups, 20 Dips, 20 Calf Raises.

COT

NMM:

• Good to have Floor Slapper back out with us on a Saturday morning.  He has been posting pretty regularly during the week, but had not seen him out McKee Rd Elementary on a Saturday in a while.  Made his normal 7:05 appearance as we started COP.
• COP went a little long this week.  Threw in a few more exercises to get the PAX blood flowing.  Heard a little mumble chatter from the Pax with the extended Plank holds during COP, with Lobster Roll making the most noise.
• Cold Cuts was flying during the various rounds of Four Corners.  Always good to have him out there pushing the pace and posting weekly with his 2.0’s softball hiatus during the colder months.
• Beaver trying to stir the pot a little with a few comments about the intensity of Lobster’s last Q at Area 51.  PAX was just glad he didn’t call for more burpees like he did last year.

Announcements:

• Joe Davis Run on 1/7/17 in Fort Mill.  5k and 10k options.  Sign-ups can be found here:  http://joedavisrun.com/register