Timberstone Jr. High

1. 

   Sipe says:

   April 25, 2018 at 9:46 pm

   On this Wednesday morning 14 PAXs and 2 FNG’s came out to enjoy a Beatdown and prepare their body for this weekends grow ruck event.

   This Beatdown had three parts:
   Stretching, elevators, & a fun event.

   The stretching:

   Arm circles (forward and backward)
   Twists
   Bend and touch the ground
   Hamstring stretch
   Spider-Man lunges
   Pigeons
   Lunge merkins
   Chest stretch with six on legs and forehead to ground
   Back stretch laying on ground
   Back stretch crossing knee
   Double knee pull laying on ground
   Double calf pull laying on ground
   Double straight leg pull laying on ground
   Leg lifts
   Leg twist (left leg touches right hand while laying on belly).
   Side planks
   Forearm plank – 1 minute

   We then took a lap around the track and worked abs in cadence.
   Flutter kicks
   Lbc’s
   American hammers

   Elevator series
   Imaginary rope (abs)
   Diamond merkins
   Squats
   Lunges
   Merkins

   Fun event
   Finally a game of football broke out to end the morning.
   I have to give Mater credit for his long touchdown reception and only score of the game.

   We prayed for the troops and a fellow firefighter of Norwood.

   We named the two FNG’s Jeter and Titan. Of course names like these warm my heart being named Sipe and all.

   The paxs were Hedgehog, Ticket, Dollywood, Kitty, Jeter, Titan, Gap, Splinter, Mater, Mole, Norwood, Rheanna, Cousto, Hustle, Wake, and Sipe.

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