Timberstone Jr. High

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Date(s) - 01/10/2018
5:30 am - 6:15 am

The Q:

Timberstone Jr High



1 reply
  1. Chris "Gap" Sellers
    Chris "Gap" Sellers says:

    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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