Stranahan Elementary

1. 

   Craig "Motorboat" Koperski says:

   June 14, 2018 at 2:15 pm

   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.
   Exercises:
   Deadlifts
   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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