Timberstone Jr. High

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Date(s) - 07/04/2018
5:30 am - 6:15 am

The Q:

Timberstone Jr High



1 reply
  1. Anonymous
    Anonymous says:

    Wednesday 7/4/18 @ Stonewolfe
    A Tribute to Old Glory

    It is Independence Day and a perfect summer morning- I’m not sure you could even call it gloom.

    25 pax posted which is the largest showing at this AO. It was great to see some MIA pax re-EH’d to celebrate the holiday with some good livin’.

    The pax’s reverence for our country’s military and flag are usually reserved for The Circle, but today is the perfect opportunity to allow this sentiment to be reflected in the 1st F as well. Our flag is a symbol of the freedom which allows us to participate in the shenanigans of F3… so we made today’s shenanigans all about the flag.

    This was a RAK, in my opinion (and I think many of the pax would agree). Great for a 1hr workout- only a couple finished in 40 minutes.

    5 Principles

    • Warm up with Side Straddle Hops, Windmills, etc. in cadence.
    • Mosey the course… imagine a giant flag laid over a football field.
    o 10 yard stripes running across the width. You will run if it is a red stripe, but at the white stripes, you will do the other movement called by the Q.
    o The section where the stars would be is where you perform the stationary exercise – 50 reps each, OYO.
    • Nobody should ever be standing still… when you finish a round, continue onto the next

    Run the red
    Back Pedal the white
    Merkins in the stars

    Run the red
    Bear Crawl the white
    Fight the Lion in the stars

    Run the red
    Shuffle the white
    Big Boy (Diamond Feet) Sit-up in the stars

    Run the red
    Frog hop the white
    Donkey Kicks in the stars

    Run the red
    Crawl Bear the white
    Shoulder Tap Plank Jack in the stars

    We gathered on the end line for one final AYG 100 yard sprint and mosey back to the flag.

    • Count-O-Rama: 25
    • Name-O-Rama: Gadget, Wake, Ozzie, Mole, Springs, Honeymoon, Tupac, Commodus, Goose, Ollie, Gap, Nails, Peaches, El Chapo, Splinter, Brita, Mayor, Colonel, Mad Dog, Brute, Bullock, Ticket, Jimmy Dean, Klinger and Kitty as Q.
    • Know the 6: Honeymoon
    • Intentions and BOM led by Kitty- It’s our job to make sure that our flag continues to represent good and positive strength in the world. We have the opportunity and obligation to work towards this every single day.


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