Timberstone Jr. High

1. 

   Chris "Gap" Sellers says:

   January 11, 2018 at 8:15 am

   1/10/18 – Just your basic Wednesday workout – Timberstone Jr. High

   Q – Gap

   PAX – Kitty, Rose, Bluto, Mailman, Scrooge, Sideshow, Modell.

   Opening – Brief rundown of F3 purpose, principles and agenda.

   Warmup – Side straddle hops.

   The Thang –

   We moseyed to the track where we ran one lap, stopping at the end of turn 4.

   (20) Merkins
   Lunge the straight away.
   (20) Flutter kicks
   Jog the corner
   (20) Stump Huggers
   Side Shuffle the straight away
   (20) Plank Jacks
   Jog the corner

   Round 2

   (20) LBC’s
   Opposite side shuffle the straight away
   (20) Diamond Merkins
   Jog the corner
   (20) Bicycles each side
   Power skip the straight away
   (20) Mountain climbers each leg
   Jog the corner

   Run one lap

   Round 3

   (20) LBC’s
   Side shuffle the straight away
   (20) Alternating shoulder taps
   Jog the corner
   (20) Pulse ups (Feet to the sky)
   Opposite side shuffle the straight away
   (20) Mountain climbers

   Moseyed to the parking lot stopping at first basketball hoop.

   (20) Imperial walkers –each side
   Bear crawl to the last basketball hoop
   (20) Burpees

   COT – Prayers for family members going through surgery (as well as the families affected), praying for those who are dealing with illnesses such as cancer and for those dealing with loss. Thoughts and prayers for those dealing with issues unspoken and hopes of comfort for those dealing with the issues, as well as family members impacted during such times. Gratitude for F3 and the PAX as we continue to build bonds, grow ourselves mentally and physically and for the support we offer in times of need.

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