Stranahan Elementary

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Date(s) - 06/14/2018
5:30 am - 6:15 am

The Q:
Hustle and Rose

Stranahan Elementary



1 reply
  1. Craig "Motorboat" Koperski
    Craig "Motorboat" Koperski says:

    06/14/2018- Pick up heavy stuff. Carry It. Put It down. Repeat.

    VQ: Motorboat

    PAX: 24–>Bluto, Splinter, Gap, Hustle, Trinity, Froman, Dauber, Mailman, Poodle, Abbacus, Commodus, Bullock, Beaker, Carl, Rooster, Jimmy Dean, Glitch, Brute, Hacksaw, Sipe, Kitty, Cogsworth, Ogre, Motorboat

    0 FNG

    Reviewed F3 Core Principles

    Warm-up: Across the parking lot—>High knees, butt kicks, side cross-overs x 2

    Beatdown: Using a cinder block or similar weighted object. Rep scheme was 1-2-3-4-5-6-7-8-9-10 (55 total reps) per exercise using the parking lines as markers for each set of reps.
    Shoulder presses
    Bent over rows
    Shoulder taps (2 is 1)
    Offset Farmer carries to end of lot and back
    Rotational lunges
    Big boy situps
    Ground to overhead

    Finisher: One lap around building carrying your block using any method of a carry.

    COT; Count-a-rama, Name-a-rama, Know your six- Froman, Prayer Intentions, General prayers.


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