Timberstone Jr. High

1. 

   Anonymous says:

   July 12, 2018 at 1:31 pm

   Wednesday 7/11/18 – Stone Wolf
   A 7-11 Beatdown
   24 PAX made it out to the beat down and one Kitty came a little later to take a few pics and give high fives.
   The idea for the day was a full body beatdown. Feedback was this was a RAK. The intention was to get around the track 5 times, but we only got around 3.5 times before time was up.
   This was Mole’s VQ and at 5:30am, we went through the 5 principles and instructed everyone to modify as needed. The beatdown was explained – start with a leg station, 25% run pace for 100 meters to the full body station, 50% run pace to the upper body station (unless the exercise wound up there), 75% run pace to the core station, 100% run pace back to the leg station.

   Round 1 Legs – Spider-Man Squats, 25 total – followed by a 25% pace run for 100 meters.
   Round 1 Full Body – 100 Meter Bear Crawl, no run necessary.
   Round 1 Upper Body – Merkins, Military style 30 count – followed by a 75% pace run for 100 meters.
   Round 1 Core – Plank with 5 count hold moving knee to elbow, then forehead, then other elbow. 4x through – followed by a 100% pace run for 100 meters.

   Round 2 Legs – Alternating lunges, 40 total – followed by a 25% pace run for 100 meters.
   Round 2 Full Body – Burpees, 20 total – followed by a 50% pace run for 100 meters.
   Round 2 Upper Body – Diamond Merkins, 20 total – followed by a 75% pace run for 100 meters.
   Round 2 Core – Partner Leg Raise and throw down, 30 total – followed by a 100% run for 100 meters.

   Round 3 Legs – Pendulums, 12 right, 12 left – followed by a 25% pace run for 100 meters.
   Round 3 Full Body – Hook/Uppercut/Plank/180 turn – 10 R, 10 L – followed by a 50% run for 100 meters.
   Round 3 Upper Body – Standard Merkins, 40 total – followed by a 75% run for 100 meters.
   Round 3 Core – Big Boy Sit-ups, 30 total – followed by a 100% run for 100 meters.

   Round 4 Legs – Standard Squats, 20 total – followed by a 25% run for 100 meters.
   Round 4 Full Body – Partner Wheelbarrow – each PAX did 50 meters carry and 50 meters down. No run necessary.
   Round 4 Upper Body – Staggered Merkins – 15 per side, 30 total.

   Time was up at that point so we ran the mosey back to the flag.

   • Count-O-Rama: 24
   • Name-O-Rama: Box, Motorboat, Elena, Splinter, Klinger, Springs, Cyclone, Hacksaw, Ollie, Gap, Scrooge, Cogsworth, Sipe,
   Commodus, Dollywood, Poodle, Ticket, Bullock, Bluto, Jeter, Mailman, Rooster, 1 FNG (Tucky)and Mole as Q.
   • Know the 6: Springs, who challenged the PAX that these beatdowns are great for the first F, but not to lose sight of the importance of
   the third F.
   • FNG – Micah Vogt – Tucky. Micah is from Swanton and is a 3rd grade teacher at Washington Local Schools. He and his family now
   live in Sylvania. The name Tucky came from him being from Swanton, also known as Swantucky.
   • Challenge from the Q – Mole read 1 Peter 2:21 to the PAX “To this you were called, to be an example, because Christ suffered for you,
   that you should follow in his steps.”
   • Prayer Intentions – The only spoken request was for Riley, the 8 year old girl battling cancer. Riley was lifted up in prayer as were our
   troops and our country. We gave thanks for the group of men and for the opportunity to work together as we do
   every morning.

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