Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 07/24/2019
5:30 am - 6:15 am
The Q:
Minnie
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!
07/24/19
AO – Timberstone (Stone Wolfe)
Q – Mole
PAX (18) – Klinger,Colonel, Brute, Scrooge, Johnny, Ollie, Gap, Sipe, Mayor, Beaker, Rubble, Jimmy Dean, Cogsworth, Dirty, Tidwell, Dollywood, Dr. Nick, and Mole as Q.
The Thang: HIIT Beatdown at Stone Wolfe
We went from the circle and lined up by height and Mole, Klinger, Colonel, and Mayor gave a brief demo on a new exercise for the day – McGinnis Merkins. Four PAX form a square with hands on the ground in plank position with feet on the back of another PAX. We all perform the pushup together, so only hands are on the ground. This was a demo for later in the beatdown.
Mosey to the track.
The idea was to go through 7 exercises for 40 seconds each with a 20 second rest between each move. We went through these 7 moves twice: Jump Squat, Burpees, Sit Ups, Bonnie Blairs, Hand Release Merkins, High Toe Touch, Crossover Toe Touch.
After the second round was completed, we ran an indian run around the track in two groups of 9 – each passing a 25# dumbell from front to back, then the person last in line ran it to the front – repeato for 400M.
Next set of exercises was all done on the bleachers 40 seconds on, 20 seconds off was: Bulgarian squats (40 seconds right, rest, 40 seconds left), Decline Merkins, Step ups, and dips. We did one set of jump tucks (40 seconds) and got into our groups for a set of 10 McGinnis Merkins.
A second indian run was done and when we got back we hammered out 5 more McGinnis Merkins.
COT: Count-o-Rama, Name-o-Rama, know the 6 (Sipe), announcements, prayer intentions.
Thanks to the 18 PAX who came out strong today! It is always an honor and privilege to lead.
Mole