Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 03/18/2020
5:30 am - 6:15 am
The Q:
Brute
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!
Hangover cure f3 style @ Stonewolfe
Q – Bullock
PAX – Klinger, Mater, Brute, Minnie, Mole, Dirty, Beaker, Dollywood, Gap, Poodle, Ollie, Mayor, Nails
Welcome, No FNGs
5 Core Principles
Warm up – Lap around school
20 dirty hook ups
1 min wall sit
Count off by 4’s (small groups needed with craziness going on) 2 groups of 4, 2 groups of 3
Mosey to track (each corner has 3 exercises- run to next station, lunge if group is still working
Station 1 (1’s start) 15 Merkins, 20 Squats, 20 Mt. Climbers (2is1)
Station 2 (2’s start) 15 Wide Merkins, 20 Lunges (1 is 1), 20 Plank Jacks
Station 3 (3’s start) 15 Diamond Merkins, 20 Speed Skaters (2 is 1), 20 Imperial Walkers
Station 4 (4’s start) 14 Spiderman Merkins, 10 Split Squats (each leg), 10 Plank Dance
Each group did 2.5 Laps with exercises (circled up)
Count o Rama, Name o Rama, 6 (Dirty), Announcements, Intentions and Prayer