Date: 2025-04-05
AO: ao-eagles-nest
Q: Wheelie
PAX: Wreck-it Ralph, Strat, Corn Stock (Garth), Dovetail, Spike, Waterboy, Wax On, korch152, Busted, Foxtrot, , Sparkie FNGs: 1 Sparkie
COUNT: 13
WARMUP: Nope. We just jumped right into it.

THE THANG:
The four horsemen are named Arms, Legs, Core, and Cardio!

Structure:
4 Stations identified by matching number of cones:
1. Arms
2. Legs
3. Core
4. Cardio

1 round consist of visiting all 4 stations. Order doesn’t matter, you can’t hide from the horsemen.

There are 3 rounds of progressive difficulty poured out by each horseman. You’ll bear each horsemen 3 minutes (45 sec AMRAP work / 15 sec rest x3) with 1min rest between rounds.

Round 1 – Base Level
Arms
– Merkins
– Tricep Dips
– Bicep Curls
Station 2: Legs
– Air Squats
– Reverse Lunges
– Standing kickback
Station 3: Core
– Standard Plank
– Flutter Kicks
– Big Boi Sit-Ups
Station 4: Cardio
– Side Straddle Hops
– High Knees
– Butt Kickers

Round 2 – Moderate Level
Arms
– Diamond Push-ups
– Tricep Dips (feet elevated)
– Hammer Curls
Legs:
– Jump Squats
– Bulgarian Split Squats
– Step-ups
Core:
– Side Plank
– Leg Raises
– V-Ups
Cardio:
– Burpees
– Skater Hops
– Mountain Climber

Round 3 – Advanced Level
Arms:
– Explosive Merkins
– Tricep Dips with Leg Raise
– Curl to Press
Legs:
– Pistol Squats (or curtsy squat)
– Primate squats
– Twinkle toe squat
Core:
– Plank to lumbar tap
– Hollow Body Hold
– Freddie mercuries
Cardio:
– Burpee to Tuck Jump
– Lateral Line Hops
– Sprint around the cones

ANNOUNCEMENTS:
– Help set up tables after F3 today at Vail Christian
– Polar plunge after F3 4/12. Check out the separate post. Commit. Be there. – F3 lunch was awesome yesterday! Consider coming 1st Friday of every month.
– Training for Krampus? Maybe you should. Back up 2 announcements and do the thing! – Krampus!

COT:
General thanksgiving and prayers for ladies event tonight at Vail Christian.

Tags: ao-eagles-nest, Wreck-it Ralph, Strat, Corn Stock (Garth), Dovetail, Spike, Waterboy, Wax On, korch152, Busted, Foxtrot, , Sparkie