Four Corner Jailbreak

There was a good showing this morning at Jailbreak. Cher joined us again after coming as an FNG on Saturday, and Cowtipper came in hot with dog in tow.  Good to see everyone else as well.

Most of the workout consisted of exercises done around each corner of the casino

Warmup – mosey around block to end up at flagpole.  SSH IC 20x, Mountain climbers IC 20x, LBAC IC 15x, reverse 15x, Moroccan night clubs IC 15x

4 corners round 1 – bear crawl to oaks, 30 dips, sprint to front, 30 merkins, lunge to next corner, 30 smurf jacks (15 IC), mosey to back, 20 crunchy frogs (10 IC)

Round 2 – backwards bear crawl to oaks, 30 rows, sprint to front, 30 Carolina dry docks (15 IC), backwards lunge to next corner, 30 monkey humpers (15 IC), mosey to back, 20 leg raises (10 IC)

Round 3 – crab walk to oaks, 10 pull-ups or 20 rows, sprint to front, 10 decline + 10 incline merkins, mosey to hotbox stairs

Stairway to seven/heaven – start with 6 burpees at bottom, run stairs to 3rd floor and do 1 squat, run back down and do 5 burpees, back to top for 2 squats, and so on till you’re down to 1 burpee, always keeping the sum at 7.

Mosey to flagpole.  Prayers and announcements – Manna House this Saturday (and Thursday lunch if you’re available).  Prayer for my dog who is pretty sick.  Feel like I’m missing another prayer request – God heard it.  BOM.

D2 paid me a compliment at the end – “it started hard and it ended hard.”

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