Four Rails

• Welcome
  • Summer is awesome in the rain.
• Warmup
  • Low wide slow squats
  • Tempo Merkins
  • Long Lunge (in Plank) stretch
• Workout
  • Mosey to Cedar bluff
  • In a line facing the brick wall (The Burpee Rail)
    • Do a side Lunge (towards downhill)
    • Do a burpee
    • Hop over the wall
    • repeat until end of wall.
  • In a line facing the next wall (The Irken-Dip Rail)
    • Do an slow Irken (Incline Merkin)
    • Roll over and do a dip
    • Roll over (in same direction) do an Irken
    • repeat until end of the wall.
  • In a line facing the next wall (after mosey there)
    • Do a wide low lunge (to the left)
    • Do a long stretching step up.
    • Do a wide low lunge on the wall edge.
    • Do a long stretching step down.
    • repeat until end of wall.
  • At final wall (mosey a few yards to get there)
    • Kick up to a handstand support your feet on the wall.
    • Side step while in handstand as far as you can then kick down.
    • Repeat until at the wall end.
• Warm Down
  • In circle on six facing out. Do leg lift as one person goes around to throw down your legs.
  • 30 Flutter Kicks
  • 30 Mountain Climbers
  • 30 Freddy Mercuries
• Wrap Up
  • Marriage is tough.  Huge prayer for all those involved with it.  Nuff said.  Basically I’m not at liberty to put in writting what was shared in person.