Stranahan Elementary

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Date(s) - 10/05/2017
5:30 am - 6:15 am

The Q:
Hustle and Rose

Stranahan Elementary



1 reply
  1. Don Birsen
    Don Birsen says:

    Showtime in the Gloom
    VQ – Don Birsen (Showtime)
    PAX – Dauber, Colonel, D’Artagnan (FNG), Glitch, Jimmy Dean, Wake, Pixar, Hustle, Mailman, Rose, Mr. Belding, Mickey, Ollie, Scrooge, Hacksaw, Brita, Splinter, Kitty, El Chapo, Worm, Sipe, Froman, Gadget, Ozzie, Stamper

    Here is the workout that was completed this morning.
    -Side straddle hops to cadence x 20
    – Cycle Lunge (fwd,sideL, reverse, sideR) x 10 sets
    – Brisk run around building

    -BOPO (one leg burpee w/plank jack x 10 sets
    -Run around building

    -F3 Baseball – Merkins, Squats, Power Thrusts, Power Jumps (240 of each exercise per team of 6 – 7)
    – Run around building

    – Stair Step (20 sets), Dips x 30, LBC x 30, Leg Pull In Knee Up (Articulating Crunch) x 30

    – Suicide Ladder with PAX choice of exercise after each lap
    – Run around building

    – Ring of Fire
    – Elbow Plank with Twist x 10 sets
    – Side Merkins x 10 set
    – Pretzel Flutter Kick x 10
    – Captain Morgan x 10 sets

    We huddled up for count-a-rama, name-a-rama, FNG introduction and prayer intention and closing prayer.
    Please pray for family and friends suffering from or touched by illness, especially cancer. Pray for those suffering from the tragic loss of loved ones, for those facing difficult decisions, or facing a difficult transition in their life. May God be at their side to provide comfort and help them find peace.


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