6 Month Anniversary 4-Corner Q

AO: The Colosseum

When: 12/22/2020


Number of Pax: 22

Pax Names: 5-Putt, Bedpan, Better Call Saul, Binford, Bob Villa, Bunny Hill, Disco Ball, Fish Sticks, Happy Camper, Jellystone, Jobu, John Denver, Nickelback, Short Sale, Skinner, Sparkler, Woody, Wreck-It Ralph,

Number of FNGS: 1

FNG Names: 5-Hole (Nickleback's 2.0), Backstreet

QIC: Skinner

The BackBlast:

WoR – Mosey around 1/2 the lot to warm up

25 x SSH IC

12 x Good Mornings IC

12 x Overhead Claps

25 x SSH IC


Thang 1 4-Corners

2 Exercises, 30 Reps each

Rifle Carry between cones

Cone 1

30 Merkins/30 LBCs

Cone 2

30 SIngle Arm Curls (15R, 15L)/30 High Pulls

Cone 3

30 Squats/30 Leg Lifts with Coupon

Cone 4

30 Grady Corns/30 Skull Crushers


Thang 2

11s with Bonny Blairs and Press Pullovers

Welsh Dragon in between



This Q came one 1 day after my 6-month anniversary of joining F3 Nation. Used the time to offer a thank you to the PAX who hold me accountable and push me with each post. It’s never easy, and that is what I appreciate so much with this group. Once we leave the Gloom, it is critical to have a circle of support that is going to hold you accountable in all aspects of life.


Huge thank you to John Denver for having my 6!