Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 05/01/2024
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!
5/1/24
Stone Wolf
“On the Loose”
Q – Hedgehog
PAX (13) – Tucky, Tupac, Axle, Hardwood, Mayor, Nails, Mailman, Scrooge, Johnny, Honeymoon, Bullock, Hedgehog, Palin
Core principals
Creedo
Mission
Warm ups – in cadence (squats, lunges, imperial walkers, ssh’s)
The Thang:
Pax stayed together
Exercise in cadence
run to the front door of the school – 10 (down on 3, up on 1) merkins
run to the east end of the school – 10 lt. dans
run to the dumpsters – 10 (up on 3, down on 1) merkins
run to the west end of the school – line up on the wall
all pax in the wall sit position
first pax has a sandbag weight on his knees
pass the sandbag to the left, bear crawl to the cone (50 feet away) and back to the wall
next pax, repeato
all pax remain in the “wall sit” position until all pax are done
repeato around the school……including the exercises
run back to the wall – all pax in the high plank position
first pax does 10 Mike Tysons
next pax repeato
all pax stay in the high plank position until all pax are done
repeato around the school….no exercises
run to the pull up bars
pax line up with their blocks in the isometric curl position
first pax does 5 “strict” pull ups (use the band if necessary)
next pax repeato
all pax keep the block in the curl position until all are complete
Finisher:
Sally Up (low plank to high plank)
countorama, nameorama, know the 6 (Johnny), announcements, prayer intentions