The Dolphin
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Date/Time
Date(s) - 02/23/2024
5:30 am - 6:15 am
The Q:
Juice
Location
Douglas Road Elementary
Categories
Tags:
Bedford
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Q: Fletcher
Attend: Juice, Spokes, Irish Springs
F3, credo, mission
Warm up: side straddle hop, abe bagota, chain breaker
Workout:
Hill to start – Sprint 2x then do 2 exercises (3 sets of each)
alternate between: 45sec plank + 20x squat
And: 30sec flutter kick + 20 merkin
Dip bar workout (2 sets)
15x dips
15x mike tyson
15x imperial walker
15x lunge each leg
15x carolina dry dock
Playground (3 sets)
20x diamond merkin
20x LBC
20x heel touches
20x gas pumps
20x superman
Wrap up: count, announcements, prayer intentions