The Reformatory
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Date/Time
Date(s) - 06/04/2025
5:30 am - 6:15 am
The Q:
Spotted Cow
Location
Trinity Lutheran Church
Categories
Tags:
Toledo
Bootcamp style workout. Meet in the main parking lot area, look for the shovel flag.
Backblast June 4
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Q: Spotted Cow
Pax: Hannigan, Harwell, Ramsey, Paddle Boat, FNG “Benedict”
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Warmup: SSH, Abe Begoda, Albatross
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Title / Format: All the Favorites (Home Base + Multiplier)
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Pair up. Choose a multiplier (3, 5, or 10) for the day. Start at home base, then go to one of 5 stations; don’t go to the same place twice in a row. Choose one of the 3 listed exercises; multiply your multiplier by the tallies to get the reps. Add a tally mark by the exercise after you finish it. Go back to home base, 5 SSH, then move to a new station.
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Home Base: 5 SSH
Core Station: LBCs, Gas Pumps, Freddie Mercury
Merkin Station: Schlump & Bump, Hand Release Merkin, Carolina Dry Dock
Leg: Squat, Monkey Jumper, Lunge 2:1
Movement: Burpee, Mountain Climber 2:1, Imperial Walker 2:1
Mosey (use for recovery as needed)
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Music: Jamiroquai “A Funk Odyssey” (2001) on shuffle
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FNG “Benedict” welcomed
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Announcements / Prayers: Baby coming soon, Mr. Blue Sky, 3 funerals at Trinity this week.