Timberstone Jr. High (Stone Wolfe)
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Date/Time
Date(s) - 02/06/2019
5:30 am - 6:15 am
The Q:
Kitty
Location
Timberstone Jr High
Categories
Bootcamp style workout that uses the track, plenty of open grass, and a large parking lot. Meet at the basketball courts!
Stabilization and Cordio?? – Wednesday, February 6th
It was a cold, wet, and icy morning – we only had 7 Pax show up. The idea for the day was to bring a challenging full body workout, but to respect that tomorrow is Murph day, so there was a need to leave something in the tank for Thursday. We did a full body workout with special attention focused on the core and stabilizing balance exercises.
10 Burpees
Leg Raises 30
Balance Extension (plank with rotating balancing on one hand and opposite leg for 5 second holds) 12 total
Reverse Lunges, 15, 2=1
Standard Merkin, Balance raise (one arm on the ground, turned to the side, other arm pointing to sky), 20
Run 350 yards
American Hammers, 30, 2=1
Side plank touches (one one arm facing to the side, elevated arm to elevated knee), 20 per side
Side Lunges, 15, 2=1
Walking Merkin, 20 Total
Run 350 yards
Big Boy Situps, 40
Frog, 40 seconds
Pendulum, 10 per side
Staggered merkin, right low, 20
Run 350 yards
V Sit – 40 seconds
Buster Poseys (catcher position to jump squat), 25
Balance Pike (one arm plank, grab opposite ankle with free hand, raise leg on the same side as free hand, hold), 30 seconds per side
Staggered Merkins, left low, 20
Run 350 yards
Mountain Climbers, 100
Plank hold, 1 minute
Basketball Lunges (side lunge with a jump shot at the top), 30
Spiderman plyometric merkins, 20
Run back to the flag.
Count-O-Rama: 7
Name-O-Rama: Minnie, Tidwell, Klinger, Dirty, Brute, Rose, Mole
Know the 6: Dirty had the honor today. He shared that he has four brothers, but he views f3 as an extension of brothers. He shared that he is grateful for the push to make him a better man, husband, and father.
Prayer intentions: Dirty had a friend recently lose a parent, as did Tidwell. Brute’s cousin is recovering and should be going home from the hospital soon. Mole prayed that broken relationships could be restored as well.
Thanks to the 7 who braved the cold rain to come out today and for pushing each other. It is an honor and privilege to lead.
Mole.