4 Corners (because Obie didn’t want to call it the longest mile)

Date: 2023-10-18
AO: apollo
Q: Bluegrass
PAX: Obadiah, Juneau
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, WMH, overhead arm clappers, arm circles, down dog, legs, etc. THE THANG:
Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps each corner
2nd lap 30 reps each corner
3rd lap 20 reps each corner
Last lap 10 reps each corner
1st corner: merkins
2nd corner: big boys
3rd corner: Carolina dry dock
4th corner: lunges

1 extra lap at best pace without stops

MARY: plank, flutter kicks, LBCs, American hammers, dying cockroach, couple more. ANNOUNCEMENTS: the grunt 11 November
COT: balance in all things, it’s ok to take a knee for a while, just get back into it soon as you can. Give yourself grace for missing some things because we can’t do it all.