9.17.18 Silo Back Blast – Four Corner Fun

With Catfish now at the helm of the Silo, there is sure to be a number of difficult workouts coming out of that camp. So you can imagine that when Catfish reached out to me to Q one of the upcoming workouts, I was more than happy to help.

As I pondered for a couple days on what I should prepare for the PAX, I had a number of ideas run through my head. And after last Monday morning, I came home from a workout to see the M in some serious pain after she had led a workout at FiA. She said she found the workout from a PAX in South Carolina and adopted and adapted from it. The concept did not seem too difficult, which is what she likes, but apparently, it was brutal. So rather than reinvent the wheel, I decided to take her workout, adapt it a little for the Silo and there you have it, Four Corner Fun was born!

With the weather from Florence coming in Monday morning was damp and muggy. I did not record the temp or humidity, but I knew we were going to sweat based upon the weather.

I showed up at 5:10 AM or so, and my partner in crime for the morning, Nino, was already there waiting for me to let me use his cones and flashlights. I grabbed the cones and flashlights and headed down the hill to set everything up. I came back a few minutes later and the PAX were already there ready to go.

After a brief disclaimer, we circled up in the upper parking lot for COP.



20 Grass Grabbers IC

20 Copperhead Squats IC

*Cue headlamps on, and we were off on a Native American run down the hill to the lower parking lot.

The Thang

At the bottom of the hill, there were four corners set up about ~50 feet apart from one another in a square. At each cone, there were three exercises and a form of “transportation” for the PAX to follow.

The workout was simple, start at one cone, perform 20 reps of each exercise, then using the indicated more of transport, move to the next cone, until all four cones are completed. Then repeat the second round, except its 15 reps of each exercise, and then 20 reps on the third round.

Exercises include:

Corner 1: Jump Squats, Mac Tar Jai, Bobby Hurleys – Mode of transport: Frog Jumps

Corner 2: Reverse Lunges, Plank Jack (IC), and Full Burpees – Mode of transport: Crab Walks

Corner 3: Mountain Climbers (IC), Merkins, Star Jumps – Mode of transport: Bear Crawl

Corner 4: Bulgarian Ball Busters, Shoulder Taps (2-count), Half Burpees (No merkin) – Mode of transport: Mosey

We didn’t quite finish all three rounds, but this was more difficult than I thought it would be. We will definitely do this again and try to allow enough time to finish.

After a short COR, NOR, and BOM I lead us in a quick prayer as we headed into the week ready to take on anything that comes our way.

-McAfee out

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