Stranahan Elementary

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Date(s) - 11/29/2018
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:

    Da Q: Hustle

    Da pax: Poodle, Sipe, Dirty, Sideshow, Beaker, Hustle

    Defintion of F3 was verbalized while holding a high plank, then rotating clockwise in high plank to our 3:00, 6:00, 9:00, then 12:00 positions. We did Al Gores while the core principles were verbalized.

    We utilized the corners of the school, and the description for the beatdown was that it would not be anything fancy, but to bring a rucksack with 10 lbs in it for some added resistance to everyday exercises. Station 1: 15 merkins, 15 air squats; then 5 merkins and 5 air squats; moseyed to station 2: 15 decline merkins with feet on the curb, 15 air squats; then 5 decline merkins and 5 air squats; moseyed to station 3: 15 high plank lateral ‘taps’ (reach out to the right and left, tapping our hands laterally, and alternating, while holding high plank, 15 lunges (1 is 1); then 5 high plank ‘taps’, then 5 lunges; moseyed to station 4: 15 pull-ups using the swings, 15 jump squats; then 5 pull-ups and 5 jump squats. Moseyed back to the starting point.

    We removed our rucksacks. From station 1 to 2: we bear hugged our sacks (hehe) and did 20 imperial walkers; then with sacks overhead we did tin-mans, alternating between these 2 until getting to station 2. Station 2 to 3: held our rucksacks in a front raise and moseyed to station 3, where we did 20 flutter kicks. Station 3 to 4: held our sacks over our heads (giggle) and did 20 dips on the benches. Station 4 to 1: 10 tricep extensions, switching arms, while walking back to station 1.

    We went onto the grass. Each did 10 high planks to low planks; then low plank lateral hand ‘taps’ x 20 (alternating each arm out); then high ‘plank arounds’ (starting at the 12:00 position, rotated clockwise to the 3:00, 6:00, 9:00, and 12:00 and did a merkin at each of these stops; this was repeated going counterclockwise).

    We went back to the parking lot where we did a front lunge, lateral lunge, and reverse lunge, alternating legs. Most of us lost count and decided that Sipe is an official F3 ‘counter’ (when he finished, we all finished).

    I would’ve been the ‘6’, but I called an audible, since it was my Q. And plus, I wanted to hear how Dirty got his name (the ‘Dirty Sanchez’ is on his restaurant menu), and was EH’d by Colonel (of course) and El Chapo.

    Prayer intentions were spoken followed by the COT.

    There was some good mumble chatter today! I appreciate the guys who showed up for this and am always humbled to lead.


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