Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 09/18/2019
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!
“Just another Stone Wolfe Beatdown” September 18, 2019
The idea for today was to get a full body workout in, over eight stations with one movement per station focused on upper body, one on lower body, one on core, and one full body move. We broke into groups of 4 and did each move for one minute, with 10 seconds of rest between moves and time to get to the next station after each group completed all four movements within one station.
The Thang:
Station 1 – Partner Push Sled, Bonnie Blair, Flutter Kick
Station 2 – Buster Poseys, Merkin/Row, Ball Slams, Crossover Situps
Station 3 – Bulgarian Squats, Farmer Carries, Ball Dump, Plank Elbow to Knee
Station 4 – Alternating Lunges, Burpees, Bear Crawl Kettlebell Drag, Plan Hold
Station 5 – Basketball Lunges, Cinder Block Swings, Dips, Raise Leg Toe Touch
Station 6 – Jump Squat, Cinder Block Press, Pull Ups, American Hammers
Station 7 – Sandbag Squat, Hand Release Merkins, Big Boy Situps, Jump Rope
Station 8 – Battle Ropes, Lieutenant Dans, Shoulder Flies, Leg Raises
Count O Rama: 32
Name O Rama: Hedgehog, Cogsworth, Brute, Castanza, Dr. Nick, Shadow, Poodle, Uber, Brita, Crab Legs, Dominican, Johnny, Minnie,Rabbit, Klinger, Splinter, Tucky, Bullock, Valdez, Bubbles, Beaker, Commodus, Sipe, Mailman, 7 FNGs, Mole as Q.
FNGs:
John “Uncle Buck” Kessinger – he is a deer hunter
Dave “Merman” Mulcahey – played water polo in college
Mark “Hot Shot” McGinnis – Given after the movie Hot Shots, Mark served 24 years on the SEAL teams.
Mike “The Norwegian” Brown – Grew up in Alaska
Kyle “Captain Crunch” Kearcher – Grew up in Kalamazoo
Jim “Shank” Bell – Played college golf
Spence “Stoner” Stone – An obvious play on the last name.
COT: We gave thanks for our country, asked for protection for our military and first responders. We asked for healing for those that are hurting and recovering from injury.
It is always an honor to lead. This beatdown was a little extra special for me. Five of the FNGs are either work for my company, GPRS, as they were in town for a leadership summit. Mark McGinnis led a group of us in a 30 hour Navy SEAL hell week program – it was great to show him F3. Stoner was a part of the team that participated in the Navy SEAL hell week program.
Check. Mole