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.

1 reply
  1. Spotted Cow
    Spotted Cow says:

    Backblast June 4
    .
    Q: Spotted Cow
    Pax: Hannigan, Harwell, Ramsey, Paddle Boat, FNG “Benedict”
    .
    Warmup: SSH, Abe Begoda, Albatross
    .
    Title / Format: All the Favorites (Home Base + Multiplier)
    .
    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.
    .
    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)
    .
    Music: Jamiroquai “A Funk Odyssey” (2001) on shuffle
    .
    FNG “Benedict” welcomed
    .
    Announcements / Prayers: Baby coming soon, Mr. Blue Sky, 3 funerals at Trinity this week.

    Reply

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