Always 70 and Sunny
Always 70 and Sunny

4 Count WorkOut


While our bodies were wondering what we were doing up at 4:30am, eight men gathered in the near west end under a brilliantly bright moon to tell daylight savings where to go and how to get there. And to do a 45 minute workout.

The Thang:

Two laps around the traffic circle and then the COT up on the blacktop.

10 Helicopters. 10 Don Quixiotes. 25 Side Straddle Hops. 10 arm circles (forward and reverso) 10 Mercans. 15 LBCs. 10 four count Freddie Mercury’s. 5 burpees.

Mosey to the west end of the black top for “full blacktop agilities”. Start at the west end, agilitize to the east end, do an exercise, agilitize back. The agilities:

Kareoke–5 mercans High Knees–3 burpees Ballerinas–10 LBCs Leaps and Bounds/Butt Kicks–10 2 count side straddle hops. Sprint–10 Hand release mercans.

Mosey to the field for “Make them Up as You Go 4 Corners”.

Three sets for four corners for the group:

Corner 1: 10 Mercans. Corner 2: 10 Mercans. 10 LBCs. Corner 3: 10 Mercans. 10 LBCs. 5 Burpees Corner 4: 10 Mercans. 10 LBCs. 5 Burpees. 10 Freddie Mercurys

Corner 1: 10 LBCs Corner 2: 10 LBCs, 10 four count Freddie’s Corner 3: 10 LBCs, 10 four count Freddie’s, 5 Burpees Corner 4: 10 LBCs, 10 four count Freddie’s, 5 Burpees, 10 2 count SSHops

Corner 1: 10 Four Count SS Hops Corner 2: 10 Four Count SS Hops Corner 3: 10 Four Count SS Hops Corner 4: 10 Four Count SS Hops

Mosey to the Triple Check wall…yet we did double checks. Partner would circle the traffic drop off circle while the other partner would do the following…

Balls to the Wall Mercans LBCs Arm Circles People’s Chair Monkey Squats

It was a continuous motion type of thing with the QIC more or less making it up as he went. It wasn’t ideal, but did keep the motion going constantly with no rest.

COT– 20 American Hammers. Spell “Mister Holland” with your legs, 20 American Hammers.

Congratulations to Handshake, it’s been almost 2 years since he showed up at Hoedown…well done sir.

Also, for much of the Q I called Mr. Holland, Don Draper. Both are male characters in motion picture and TV dated dramas respectively, so it’s easy to get them confused. I apologize to Mr. Holland and, in some respects, Don Draper as well.


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1 Comment

  1. Nice up-tempo workout today, Marv. Well done on the fly.

    Congrats on 2 years and 30 pounds, Handshake.