Stone Wolfe (Timberstone Jr. High)

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Date/Time
Date(s) - 04/19/2023
5:30 am - 6:15 am

The Q:
Tucky

Location
Timberstone Jr High

Categories

Tags:
boot camp, Sylvania


Bootcamp style workout that uses the track, plenty of open grass, and a large parking lot. Meet at the basketball courts!

1 reply
  1. Jon Komperda (Boo Boo)
    Jon Komperda (Boo Boo) says:

    “Strawberry Wine (feat. Mailman)”
    a good old-fashioned country beatdown

    PAX: Brute, Nails, Mater, Mailman, Scrooge, Gas man, Tucky, Boo Boo
    Q: Boo Boo
    6: Mailman

    Tabata-style beatdown: 80 seconds on, 20 off
    Partners work through stations together

    Exercises:
    Kettlebell Swing Your Partner (1 block, partners facing each other, exchange at top of pendulum)
    Texas 2-Step: 2is1 lunges then broad jump
    Triple Step (Lt. Dans)
    Achy Breaky Heart (Thrusters)
    Ring of Fire (block Merkins rotating 90 degrees each rep, 4 each arm then reverse)
    Friends in Low Planks (Low Plank)
    Heels to Heavens to Betsy
    Sweet Tea Twist (American Hammers)
    Peanut Farmer Carries
    Country Road Rifle Carries
    Shrimp ‘n’ Grits (alternate 10 Curls / 10 Skull Crushers)
    Biscuits ‘n’ Gravy (alternate 20 LBCs / 15 Supermen)
    Do-Si-Do (Block Twist Handoffs with partner)

    Country Playlist beginning with Mailman’s favorite: “Strawberry Wine.”

    Announcements: Challenge Weekend, GrowRuck
    Prayers: Honeymoon and family, The Situation’s new baby, Ricky Bobby and Brute with babies on the way

    Reply

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