Stranahan Elementary
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Date/Time
Date(s) - 09/20/2018
5:30 am - 6:15 am
The Q:
Hustle
Location
Stranahan Elementary
Categories
Tags:
Sylvania
Bootcamp Style Beatdown enjoying everything nature has to offer.
QIC: Hustle
Da Pax: Klinger, Poodle, Colonel, Jimmy Dean, Jazzy C, Billy Bob, John Henry, Brute, Glitch, Sideshow, Stamper, Trinity, Gadget, KItty, Commodus, Bullock, Beaker, Dirty, Hustle
The 5 core principles were verbalized along with the mission of F3.
Warm-up: SSH in cadence x 20. We then split up into 2 lines and proceeded with a burpee-Indian run on the south side parking lot of the school, with the last guy in line doing 1 burpee then sprinting to the front of the line.
Da thang: Everyone started on the side of the school and did wall sit-kicks x 20 (a 1 legged wall sit and kicked the other leg out in full extension after tapping the pavement). I thought I verbalized that 20 ‘total’ were to be done (10 per leg), but some guys did 20 per leg. I’m sure that burned the quads a little more.
From there, we ran to the edge of the of grass and did 40 towel/parking line side hops. From there, 3 cones were spaced apart around 12 yards between each of them, with the last cone having ye ‘ol shovel flag planted. From the ‘towel’ hops, we bear-crawled to the 1st cone then did 20 air squats. We jogged around the flag to the swings, where 20 swing knee-tucks were done in high plank, then 10 swing pull-ups, then repeato. The 2nd time through, from the first cone to the 2nd, we bear-crawled moving to our right. Once reaching the 2nd cone, 20 total (1 is 1) Bonnie Blairs were done (modifier was a forward lunge), then around the flag for the same knee tucks and swing pull-ups. Repeato, starting from the wall sit-kicks, etc. From the 2nd-3rd cone, we bear crawled moving to our left. Once reaching the 3rd and final cone, 20 burpees were done, and again to the swings. AS MANY ROUNDS AS POSSIBLE done.
We circled up for a favorite of mine, the ‘static-hold’ flutter kicks. We all held right leg high and left leg low. I did 1 flutter kick, then to the left it went, each doing 1 flutter kick then holding, until it came back around to me. I then did 2, and all the way around, then finally got to 3 flutter kicks.
The ‘6’ was Billy Bob, EH’d by Jimmy Dean and Tupac. He told the pax what F3 means to him and the motivation he gets from the rest of the pax. We are truly inspired by his motivation! AYE!
COT: silent prayer intentions were the theme today.
I am honored and privileged to have been able to lead today. I hope the workout didn’t disappoint. Thanks to the pax showing up and showing out! It is ALWAYS an honor.