A beautiful PAX of 6 joined me on this chilly morning for a 2×4 Corner Station Workout in honor of the date, 2/4! Our playlist consisted of songs with the word “build” “house” and “home” because really, I can’t help myself!
Where: The Chapel
Who: Defender, Hawkeye, 007, Ranger, McQueen, Rogue
Q: Luna
Tha Thang:
Warm up with a lap around the chapel.
There are 2 exercises/moves posted in each of the 4 corners. The PAX splits up among the 4 corners and completes each of the moves AMRAP for 50 seconds of work and 10 seconds of rest. Once the PAX have completed the 2 moves at their corner, they travel to the next corner and repeat. Repeat the circuit twice, then swap the moves for 2 new moves per corner. In total, you will travel around the square 4 times.
Corner 1: Abs
First Set: Crunches + Tic Tocs
Second Set: Sit Ups + Box Cutters
Corner 2: Arms
First Set: Crab Toe Touches + Shoulder Taps
Second Set: Dips + Dry Docks
Corner 3: Cardio
First Set: Skaters + Smurf Jacks
Second Set: Mountain Climbers + Broad Jumps
Corner 4: Legs
First Set: Step Ups + Dead Lifts
Second Set: Lunges + Squats
As you travel between stations, use the following locomotive exercises, one per circuit:
Bear Crawl
Toy Soldier
Power Skip
Duck Walk
Cool Down & Stretch
Inspiration: Matthew 7:24-27 – Anyone who listens to my teaching and follows it is wise, like a person who builds a house on solid rock. Though the rain comes in torrents and the floodwaters rise and the winds beat against that house, it won’t collapse because it is build on bedrock. But anyone who hears my teaching and doesn’t obey it is foolish, like a person who builds a house on sand. When the rains and floods come and the winds beat agains that house, it will collapse with a mighty crash.
FiA Knoxville 