Black Top Pearl
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Date/Time
Date(s) - 09/21/2022
5:30 am - 6:15 am
The Q:
Juice
Location
Quimbys Parking Lot
Categories
Bootcamp Style beatdown in the spacious parking lot
1
reply
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F3- Fitness, Fellowship, Faith
PAX- Iron Tucky, Tigger, Spokes, Irish Springs, Biff, Belding, Patch, Juice
5 Core Principles- free, outside, open to all men, rotating fashion, end in COT
Credo- Leave no man behind, leave no man where you found him
Explain- demo block exercises and stations
Pair up- you and your partner work together to get both of your blocks to each station (while one of you run there and back)
Music- Go!
Circle up
Count off
Name-o-rama
6- Mr. Belding
Announcements
End in prayer
Station #1:
Man Makers- 10 reps
Shoulder Shrugs- 15 reps
Station #2:
Side Pounders (obliques) –
20 reps (10 on each side)
American Hammers- 15 reps (2 is 1)
Station #3:
Block Swings- 20 reps
Triceps Curls- 20 reps (10 on each side)
Station #4:
Squats (holding the block)- 10 reps
Dips (on the block)- 15 reps
Station #5:
Murder Bunnies- 20 reps
(10 out, 10 back)
Station #6:
Flutter Kicks (holding block over head)- 20 reps (2 is 1)
Broken Wheelbarrow- 10 reps (each partner)