Dean Smith’s Four Corners & Frisbee at FreeState (Saturday April 24)

AO: FreeState
QIC: @Horshack
PAX: 6 – @Speedo (Welcome from Toledo, OH!!), @Winston, @Black Diamond, @Deagle, @CashOnly

Warm Up

  • SSH x 25 IC
  • Windmills x 15 IC
  • Willie Mays Hayes x 115 IC
  • Michael Phelps x 15 IC
  • Cherry Pickers
  • Grab a Coupon top of the big hill for Jacobs Ladder Blockies 4-3-2-1

The Thang:

  • Four Corners on the baseball diamond (copied shamelessly from Gigawatt)
  • 90 seconds on, 30 seconds to rotate.
  • Three rounds at every corner, no repeats, meaning you can skip one exercise at each corner.

Corner 1 (tris and chest)

  • Dips
  • Reverse Push Up
  • Coupon Overhead Press
  • Merkins

Corner 2 (mix)

  • Grave Diggers (Coupon)
  • Burpees
  • Plank
  • Australian Snow Angles

Corner 3 (arms)

  • Coupon Rows
  • Reverse Push ups
  • Coupon Curls
  • Balls to Wall

Corner 4 (legs):

  • Squats
  • Iron Mikes (lunge jumps)
  • Coupon Side Squats
  • Countdown Jumps 10-9-8-7-6-5-4-3-2-1

Field Games

  • Ultimate Frisbee
  • Burpee for every dropped frisbee
  • 25 LBCs for every score

Mary:

  • Flutters x 25 IC
  • Freddie Mercuries x 20 IC
  • Big Boi Sit Ups x 15 OYO
  • Rosalita Leg Lifts x 15 IC

COT:

  • Copied shamelessly from Major Payne … in recognition of Earth Day
  • John James Audubon said, "A true conservationist is a man who knows that the world is not given by his fathers, but borrowed from his children." It’s important to think about how it’s on us all to give back, to appreciate those around us, and to leave this world better than we found it. There is greatness in recognizing that we are part of something much bigger than ourselves.
  • Count and Name-orama
  • Coffeeteria

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