Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 11/08/2023
5:30 am - 6:15 am
The Q:
Tucky
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!
Vinyasa+
PAX: Tucky, Gasman, Mailman, Scrooge, Mayor, Feel Good, Johnny, Brute, Pinewood, Hedgehog, Boo Boo
Q: Boo Boo
6: Gasman, talked about how F3 is contagious and is all about guys just keeping coming out every morning.
Warmup: SSH, Abe Vigoda, lap around school
Each round was completed around the concept of a vinyasa, so we were not “off” between exercises, but returning to a plank or half-bridge.
Plank –
10 Plankjack Shouldertap 4ct
10 Merkins 4ct
5 Twisting Planks 2is1
Cobra – Hold
5 One Arm Side Planks 2is1 4ct
5 Elevator Merkins
Downward Dog –
5 Carolina Dry Docks
5 Leg Raises 2is1
Slow Rise – 10 3/1 Calf Raises
On 6
Hello Dollies for time
Klinger Kicks for time
Half bridge
5 Leg Raises each leg 4ct
10 heel raises
10 windshields 4ct
10 gas pumps (no raise) 4ct
10 Suzanne Sommers (each leg) 4ct
10 Superman + pullback 4ct
Plank
5 Peter Parker 4ct
5 Stumphuggers 4ct
Low Plank
5 Pickle Pounders
1 Inch Plank
Cobra
5 Leg Raises 4ct (each leg)
5 Side outs (each leg)
Plank
10 Mt. Climbers
10 toe jumps Side to side 4ct
5 Single Leg dead lift, squat (each leg) 4ct
5 rocking horse to knee raise (each leg) 4ct
5 disco Imperial Walkers (each leg) 4ct
Lap of school
Return to circle: each Pax chooses an exercise to lead either in cadence or not, always returning to plank position. As I recall, these included merkins, plankjacks, big boys, 60-second plank, burpees, and closed with motivators to 8
Announcements: Frog 7 Saturday
Prayers: Boo Boo’s church bookkeeper whose husband was lifeflighted to Cleveland, Pinewood’s M’s grandfather passed