Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 06/26/2024
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!
Queen
PAX: Tupac, Mr. Rogers, Trojan, Spotify, Yank, Hardwood, Gas Man, Tucky, Brute, Mulcahy, Miranda, Boo Boo
Q: Boo Boo
6: Hardwood talked about what a blessing it is to have the freedom and opportunity get up and get out with the F3 guys
Partners. One is Queen (the band). Two is Queen Bey (Beyonce).
Every new song begins a new set. Depending on the song (Queen or Beyonce), one of the partners is doing the block exercises; the other is doing body weight exercises and doing the counting.
Set 1
20 Merkins / Alternating Block Merkins
15 Air Dead Lift / Block Dead Lift
20 Big Boy Situps / WW3 Situps
8 Burpees / Manmakers
Jog / Rifle Carry
Set 2
20 Dips on block / Block Tri Press
20 Jump Squats / Thrusters
20 2is1 Klinger Kicks / KK Block Hold
8 Burpees / Manmakers
Jog / Front Carry
Set 3
40 Airpress / Curls
30 Bridge ups / Bridge/Leg extensions
20 2is1 American Hammers / Hammers with Block (slow)
8 Burpees / Manmakers
Jog / Farmer Carry
Set 4
10 Elevator Merkins / Bentover Rows
10 Elevator Squats / Block swing
30 2is1 Mt. Climbers / Fwd Bkwd Murder Bunnies
8 Burpees / Manmakers
Jog / Carry of choice
Announcements: Paddles Pedals Pints, Run Ruck Swim
Prayers: Bluto, Floppy, new pregnancy in the Brute extended family (not Brute!)