4 Wrinkly Corners

QIC: Sidekick

Date: 03/25/2019

PAX: Best in Show, Early bird, Fast lane, Peanuts

AO: Beast Ridge


57 degrees and overcast, but no rain

The Disclaimer

This is F3.  Push yourself but modify where necessary.  I am not a professional.  We will assist you should you be injured



SSH ICX15; 3rd Grade Exercises ICX10; SSH ICX15; Willie Mays Hays ICX12; SSH ICX15; Right over left hanging stretch; Left Over Right Hanging Stretch; Little Baby Arm circles ICX10; Reverse ICX10; Seal Claps ICX10; Cherry Pickers ICX10; SSH ICX15; Squats ICX20

Mosey to the Soccer Field

The Thang

4 Wrinkly Corners (4 Corners with a couple of Wrinkles)


Corner 1 – 30 Mountain Climbers OYO

Sprint the Short side of the field

Corner 2 – 20 Mercans

Wrinkle # 1 – Hill Climb – All PAX assume Plank and hold; Q calls first PAX who bear crawls up hill and performs 15 LBC; Calls 2nd PAX who repeats; Calls next PAX and so on until all are at the top

Jog the long side

Corner 3 – 20 squats

Sprint the short side of the field

Corner 4 – 20 SSH IC

Wrinkle # 2 – Box Jumping Burpees – Start at one end on the bleachers; Box jump to the top; Box Jump down with a deep squat in the landing on each jump.  Once back to the ground, 3 traveling burpees down the long side of the field.  back to the box jumps up the bleachers.  Repeat this until all PAX are past all of the bleachers.

Rinse and Repeat with a few mods

Corner 1 – 20 Plank jacks

Sprint to Corner 2

Corner 2 – 20 Mercans

Repeat Wrinkle #1 but with 10 Short Pickle Pounders in honor of our Wonton

Jog to Corner 3

Corner 3 – 15 Squat Jumps

Sprint to Corner 4

Corner 4 – 20 SSH IC

20 Ircans IC on belachers, box jump to the top

Mosey to flag



Express Appreciation to those who support the crew at the Beast and ask for continued support at the boneyard on Tuesdays and with the Convergence on Saturday in Ooltewah.  Spread F3


Everybody loved the traveling burpees and box jumps.  Blamed it on my aspirations to be Bodie Miller


Boneyard launch on tuesday.  Convergence in Ooltewah on Saturday

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