4×4

DATE: 2022-11-09
AO: Patriot
Q: Lazlo
PAX: Anchor Man, Legacy, bogey, Shake ‘N’ Bake, Grape Ape, CableGuy, Jag, Wallace, XL, Ice Tea FNGs: None
COUNT: 11
WARMUP: moving warmup. SSH, imperial walkers, hillbillies, cherry pickers, michael phelps, Moroccan night clubs, downward dog, at various stops along a mosey route to The Hill. Oh and with a burpee pyramid thrown in for fun.

THE THANG: Four groups, four stops, four exercises at each stop. Station 1, the Hill
Group 1 is timer. Bernie Sanders up the hill and mosey back down.
Groups 2, 3, 4 do merkins, BWS, and LBCs, then rotate until all groups do all exercises.

Station 2: The Arena
Group 1 is timer, three trips up the stairs, broad jumping 3 steps at a time, then 2, then every step.
Groups 2-4 do dips, toe taps, and balls to the wall, and rotate through each exercise.

Station 3: basketball court
Group 1 is timer. Bear crawl the length of the court, and crawl bear back to mid court. Groups 2-4 do wall sits, Carolina Dry Docks, and lunges. Rotate.

Station 4: football field
Group 1: 100yd sprint, 100yd sprint back
Groups 2-4: calf raises, burpees, and WWIs

MARY: flutter kicks, American Hammers

ANNOUNCEMENTS: The Grunt, Bowling

COT: Appreciation for our early leaders who kept us integrated across the region. A lot of people have great friends from all over. Encouraged new PAX to try a new AO every now and then, and for the rest of us to remember to break the routine and go somewhere new.