Stranahan Elementary

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Date(s) - 07/19/2018
5:30 am - 6:15 am

The Q:

Stranahan Elementary



Bootcamp Style Beatdown enjoying everything nature has to offer.

1 reply
  1. Anonymous
    Anonymous says:

    Thursday 7/19/18
    Kitty’s Obstacle Course— the redux

    This workout went to the crapper right from the start. Literally.

    Kitty said we were going to have fun… then quickly lost control of the pax and unleashed some inner cadre.

    Sometimes you have a Q that is well-run, effective and in good rhythm from start to finish. Sometimes you have a Q that provides learning experiences. F3’s mission is to help men become better leaders. Newbies find your lessons from today where you will.

    Be that as it may, we still created some sweat puddles and accelerated into our day with all three F’s. And nobody broke an arm this time.

    5 Principles

    Warmup in cadence (x15) – Side Straddle Hops, Windmills, Imperial Walkers, Merkins, Mountain Climbers and Squats. We then took one lap around the school. As runners finished, they assembled at alternating basketball hoops forming two teams.

    One member from each team ran the course – racing one member from the other team. When your teammate finished, the next person from your team started the course.

    While pax were not running the course, they were performing exercises called out by the Q. A new movement is called out each time a lap was completed:
    1. Merkins
    2. Squats
    3. Dive Bombers
    4. Klinger Kicks
    5. Corkscrew Hops
    6. Hello Dolly
    7. Lt. Dans
    8. Burpees

    The course had the pax…
    • Weave in and around 12 pylons
    • Run AROUND the park bench
    • Go over and under parallel bars
    • Across the monkey bars
    • Crawl under the 1st swings
    • Weave through the 2nd swings
    • Leg lifts at the circle bars (x3)
    • Double hand tap at the 3rd swings
    • Walk the plank and sprint to the finish.

    When all pax had run the course, the pax circled up for more PT in cadence.
    1. LBC
    2. Shoulder Tap Plank Jacks
    3. Heel Touches
    4. Reverse Lunges
    5. American Hammer
    6. Hop and Pops
    7. Big Boy Sit-ups

    • Count-O-Rama: 15
    • Name-O-Rama: Colonel, Splinter, Scrooge, Zebra, Mr. Belding, Billy Bob, Bluto, Cogsworth, Mailman, Greenpeace, Trinity, Hacksaw, Ticket, Jimmy Dean and Kitty as Q.
    • Know the 6: Zebra
    • Intentions and BOM led by Kitty.

    That is all.


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