Timberstone Jr. High (Stone Wolfe)
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Date/Time
Date(s) - 04/24/2019
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!
4/24/19
AO – Stone Wolfe
Q – Hedgehog
PAX – (17) Mole, Cousteau, Poodle, Beaker, Uber, Ollie, Gap, Klinger, Sipe, Brute, Rabbit, Danica, Mayor, Jeter, Minnie, Rose, Hedgehog
F3 Core proincipals
Warm up – SSH x 20 in cadence
Mosey over to the track
1/2 mile indian run with two 35 lb. plates. Man in back sprints to the front with the weight overhead. Plates get passed back……repeato
Mosey over to the grassy area behind Timberstone. Cones marked at approximately 25 yards from the school back wall.
The Thang – “This May Hurt”
Incline Merkins (feet set on a window sill) or hand stand merkins…..coupled with Lt. Dan’s
Perform 7 merkins, bear crawl to the cones, perform 1 Lt. Dan, run back to the wall (repeato 6/2, 5/3, etc.)
Plank for the six
Plank wall taps ….coupled with Burpees
Perform 7 plank wall taps, bear crawl to the cones, perform 1 burpee, run back to the wall (repeato 6/2, 5/3, etc.)
Plank for the six
Finisher- Hand release McGiness Merkins
groups of 3 PAX (pax #1 lower merkin position, pax #2 lower merkin position with feet on pax #1’s lower back, pax #3 lower merkin position with feet on pax #2’s lower back). pax #1 calls “up” – all 3 pax performs one merkin then back down to hand release. Perform 10 in this position, then switch positions, repeato = 30 merkins total
COT – countorama, nameorama, know the 6 (Ollie), announcements, prayer intentions
GREAT JOB TODAY BY ALL!