Stranahan Elementary

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

The Q:
Hustle and Rose

Location
Stranahan Elementary

Categories

Tags:
Sylvania


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.
    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.

    Reply

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