Die on 4 Corners

Die on 4 Corners

08/16/22

Shipwatch

Q: Hurricane

PAX: Ole', Dora, Ninja, Baker, Sister Act, Hurricane

Warm-Up:

Jog down the Alley to the light at Moore Street

Sally-squats, then switch about half way to push-ups

Downward Dog Stretch

The thang:

Roll the Die for the exercise

ROUND 1:

Corner 1: 15 Triceps Push-Ups

Monster walk to next corner

Corner2: 15 Triceps Push-Ups, 15 (per leg) Skaters

Run to the next corner

Corner 3: 15 Triceps Push-Ups, 15 (per leg) Skaters, 15(per leg) Front Lunges

Monster walk to the next corner

Corner 4: 15 Triceps Push-Ups, 15 (per leg) Skaters, 15(per leg) Front Lunges, 30 (per leg) Mountain Climbers

Run back to the 1st Corner and roll again.

ROUND 2:

Corner 1: 15 Star Jump Burpees

Monster Walk to next Corner

Corner 2: 15 Star Jump Burpees, 15 (per leg) Front Lunges

Run to next corner

Corner 3: 15 Star Jump Burpees, 15 (per leg) Front Lunges, 30 Big Girl Sit-Ups

Monster Walk to next corner

Corner 4: 15 Star Jump Burpees, 15 (per leg) Front Lunges, 30 Big Girl Sit-Ups, 15 Squat Jumps

Run back to 1st Corner

Jog down the alley back to the waterfront

MARY:

Don't Drop Your Leg or Shoulders the whole time for 3 rounds:

5 reps: Knee Bent Single Leg Lifts (left), Knee Bent Single Leg Lifts (right), Cross body single leg crunch (left), Cross body single leg crunch (right), 10 Bicycles

Rest and Repeat for a total of 6 rounds

COT: How you begin your day can make your day, or break your day. Your attitude and your actions have a strong effect on your whole day. Begin with a smile, a calmness of mind and a heart filled with gratitude. A positive mindset that it's going to be a wonderful day.