Stone Wolfe (Timberstone Jr. High)
Loading Map....
Date/Time
Date(s) - 11/27/2019
5:30 am - 6:15 am
The Q:
Minnie
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!
Welcome
No FNGs
Q – Bullock
PAX – Tidwell, Rubble, Jimmy Dean, Mole, Danica, Splitner, Trinity, Nails, Schmails, Klinger
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
• Free of charge;
• Open to all men;
• Held outdoor, rain or shine, heat or cold;
• Peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
• End with a Circle of Trust (the “COT”)
Warm up with lap around track while I stopped at each station, every 100 m of the track and explained the workout.
1st station – 20 Merkins, 30 Air Squats, 40 Imperial Walkers
Bear Crawl 30 yds, 1 Triple Merkin Burpee
Jog to next station
2nd station – 20 Diamond Merkins, 30 Lunges (1 is 1), 40 Imperial Walkers
Lunge 30 yds, 2 Triple Merkin Burpees
Jog to next station
3rd station – 20 Wide Merkins, 30 Monkey Humpers, 40 Plank Taps (1 is 1)
Bear Crawl 30 yds, 3 Triple Merkin Burpees
Jog to next station
4th station – 20 Carolina Dry docks, 30 Bonnie Blairs (1 is 1), 40 Plank Taps (1 is 1)
Lunge 30 yds, 4 Triple Merkin Burpees
Jog to first station and repeato until 6:10
COT
Count o Rama, Name o Rama, 6 (Splinter), Announcements, Prayer w/ intentions