APR 23 2026 · ad-astra
4x4hundred
- Q
- Dizzy
- PAX
- 7
- FNGs
- 0
- AO
- ad-astra
Roster
Big ToeFarmers OnlyTotoWacoWreck ItGypsy (Downrange)Dizzy
Backblast: 4x4hundred
Where: #ao-ad-astra
When: 04/23/2026 @5:30AM
Q: @Dizzy
PAX: @Big Toe @Farmers Only @Dizzy @Toto @Waco @wreck-it @Gypsy
- The Warmup:*
- Arm Circles x 10 forward x 10 back
- Michael Phelps x 10
- Toy Soldiers x 10
- Grass Pullers x 10
- Stretching
- The thang:*
- Ran the big loop 3 times
- 1st Loop/2nd Loop/3rd Loop
- 1st stop
- Carolina Dry Docks: 15 / 10 / 5
- Merkins: 15 / 10 / 5
- Plank Jacks: 20 / 15 / 10
- Burpees: 10 / 8 / 5
- 2nd Stop
- Lateral Leg Lunges (each side): 10 / 8 / 6
- Squats: 20 / 15 / 10
- Lunges (each leg): 10 / 8 / 5
- Jump Squats: 15 / 10 / 5
- 3rd Stop
- Leg Lifts: 15 / 10 / 5
- WW3: 10 / 8 / 5
- Flutter Kicks (4 count): 15 / 10 / 5
- Hollow Body Hold: 30 / 25 / 20