Timberstone Jr. High (Stone Wolfe)

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Date(s) - 02/06/2019
5:30 am - 6:15 am

The Q:

Timberstone Jr High


boot camp, Sylvania

Bootcamp style workout that uses the track, plenty of open grass, and a large parking lot. Meet at the basketball courts!

1 reply
  1. Anonymous
    Anonymous says:

    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.



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