Timberstone Jr. High

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Date(s) - 04/25/2018
5:30 am - 6:15 am

The Q:

Timberstone Jr High



1 reply
  1. Sipe
    Sipe says:

    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)
    Bend and touch the ground
    Hamstring stretch
    Spider-Man lunges
    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
    American hammers

    Elevator series
    Imaginary rope (abs)
    Diamond 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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