Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 06/07/2023
5:30 am - 6:15 am
The Q:
Tucky
Location
Timberstone Jr High
Categories
Bootcamp style workout that uses the track, plenty of open grass, and a large parking lot. Meet at the basketball courts!
F3 Workout 6/7/23
Q – Bagels
Pax – Mayor, Boo Boo, Blart, Hardwood, Tupac, Scrooge, Tucky, El Chapo, Brute, Bagels
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Warmup
o SSH 4-count x10
o Lap around the school
• Workout
o 3 rounds each followed by lap around the school as detailed below
Station 1
• Round 1 – Merkins for 60 seconds
• Round 2 – Round 1 + 5 more
• Round 3 – Round 2 + 5 more
Station 2
• Round 1 – Squats for 60 seconds
• Round 2 – Round 1 + 10 more
• Round 3 – Round 2 + 20 more
Station 3
• Round 1 – Plank jack shoulder tap 60 seconds
• Round 2 – Round 1 + 5 more
• Round 3 – Round 2 + 5 more
Station 4
• Round 1 – Klinger kick 4-count for 60 seconds
• Round 2 – Round 1 + 5 more
• Round 3 – Round 2 + 5 more
Station 5
• Round 1 – LBC shoulder tap for 60 seconds
• Round 2 – Round 1 + 10 more
• Round 3 – Round 2 + 20 more
Station 6
• Round 1 – SSH 4-count for 60 seconds
• Round 2 – Round 1 + 5 more
• Round 3 – Round 2 + 5 more
Station 7
• Round 1 – Burpees for 60 seconds
• Round 2 – Round 1 + 5 more
• Round 3 – Round 2 + 5 more
Station 8
• Round 1 – Big boy situp for 60 seconds
• Round 2 – Round 1 + 5 more
• Round 3 – Round 2 + 5 more