Stone Wolfe (Timberstone Jr. High)

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Date(s) - 09/20/2023
5:30 am - 6:15 am

The Q:

Timberstone Jr High


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:

    “I just flew in from Memphis…. and boy are my arms tired”
    Seriously, I did. And hopefully everyone’s were tired after the beatdown.

    PAX: Gas man, Pixar, Bullock, Mulcahy, Scrooge, Mailman, Nails, Tucky, Rabbit, FeelGood, Johnny, Mayor, Flush, Boo Boo

    Q: Boo Boo
    6: Flush

    4 stations on track, 2 on bleachers. Ran the stairs between the two bleacher stations. Groups of 2-3.

    Station 1
    10 Burpees
    10 Bonnie Blairs
    10 Superman Pullbacks

    Station 2
    20 Merkins
    20 Jungpqle Boi Squats
    20 Big Boy Situps

    Station 3
    30 Shoulder Taps (2is1)
    30 Calf Raises
    30 Klinger Kicks (2is1)

    Station 4
    40 Air Presses
    40 SSH
    40 LBCs

    Bleachers South
    15 Decline Merkins
    15 Step-ups with knee raise (2is1)
    15 Seated Hello Dollies
    Up and Down each aisle to next station

    Bleachers North
    15 Decline Carolina Dry Docks
    15 High Jumps (onto bleacher, modify as needed)
    15 Seated Leg Lifts

    Most groups for through stations twice.

    Closed with 20 in-cadence Merkins (2is1) just to make sure the beatdown lived up to its name.

    Always an honor to lead good men.
    Announcements and Prayer


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