The Dolphin

1. 

   Spokes says:

   February 2, 2024 at 6:45 am

   Groundhog Day Tabata
   Q-Spokes

   5 core principles, mission, credo
   warmup-michael phelps, grass grabber, side straddle hop 7 chain breakers

   2 rounds of works 45 sec on 15 sec off
   merkins
   squat with block
   flutter kicks with block
   overhead press with block
   block swings
   calf raises
   pull over with block
   windshield wipers
   bent over rows
   decline merkins
   deadlift with block
   pickle ponders
   side crunch with block
   block curl
   dips
   block press
   capt morgan
   manmakers

   COR, COT, announcements & prayer
   Special prayer for Teacher/Coach Earl’s family and the entire Bedford community

   Hogan, Irish Springs, Juice, Fletcher & Spokes

   Reply

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