Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 02/02/2022
5:30 am - 6:15 am
The Q:
Poodle
Location
Timberstone Jr High
Categories
Bootcamp style workout that uses the track, plenty of open grass, and a large parking lot. Meet at the basketball courts!
February 2, 2022
AO – Faith Hill
QIC – Mole
“Groundhogs like Blocks”
It is Groundhog day. I don’t know if any of the PAX saw their shadows this morning, but it was really wet. I told the group, we were not going to modify the plan and we would spend a fair amount of time on the ground, as planned, despite the rain. Other people have it much more difficult than us. We all chose to be there this morning and if you can’t deal with getting a bit wet, F3 is probably not for you.
Work out for the day: There were four rounds of work with each round last 9 minutes. There were four exercises per round one with 5 reps, one with 10 reps, one with 15 reps, and one with 20. After completing all of the reps in each of the four exercises, there was a run 50 yards out and 50 yards back.
Round 1 – 5 Man Makers, 10 Squats, 15 Merkins, 20 Big Boy Sit Ups
Round 2 – 5 Burpees, 10 Thrusters, 15 Overhead Block Press, 20 Leg Raises
Round 3 – 5 Mike Tysons, 10 Lunges, 15 Block Swings, 20 Plank (Knees to Elbows)
Round 4 – 5 LT Dans, 10 Alternating Merkings (1 on each side of block, move to the other side), 15 Goblet Squats, 20 Bent over rows (10 Right, 10 Left).
NOR – Boo Boo, Mulcahey, Flush, Pixar, Rubble, Johnny, Patch, Juice, Jeter, Belding, Nails, Tupac, Poodle and Mole as Q
COT – Juice was the 6 and delivered a nice message for the group.
Announcements were made. A prayer was said.
It is always an honor and a privilege to lead. It was a good day.
Mole