Timberstone Jr. High

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Date/Time
Date(s) - 10/17/2018
5:30 am - 6:15 am

The Q:
Kitty

Location
Timberstone Jr High

Categories

Tags:
Sylvania


1 reply
  1. Matt Aston - Mole
    Matt Aston - Mole says:

    October 17, 2018

    AO: Stone Wolfe (Timberstone Jr. High)

    PAX: Mailman, Jeter, Dollywood, Sideshow, Cousteau, Sipe, Brute, Commodus, Cogsworth, Beaker, Link, Ticket, Kitty, Motorboat, 1 FNG (Rabbit), Mole

    Count a Rama: 16

    Q: Mole

    The Thang:

    We kicked off at 5:30 with the 5 core principals. We did have one FNG so modifying as needed was emphasized. This was designed to be a difficult beatdown so finding someone to pace yourself with and push each other was also encouraged. We did one warm up lap around the track to demo any movements the PAX were not familiar with, and to explain the plan.

    Four stations around the track – One upper body, one legs, one core, one full body.

    Round 1:
    30 Hand Release Merkins
    Jog ~125 meters to the NW corner of the track.
    20 Donkey Kicks
    Run the hills along the west side of the track, but 10 merkins at the bottom of each hill (5 hills total), ~250 meters
    Bear Crawl from the score board to the SE corner of the track, ~70 meters.
    30 American Hammers (2=1)
    Walking lunges for ~50 meters back to upper body station.

    Round 2:
    50 Inclined Merkins (feet on the bench, hands on the track)
    Jog ~125 meters to the NW corner of the track.
    20 Burpees
    Run the hills along the west side of the track, but 10 merkins at the bottom of each hill (5 hills total), ~250 meters
    Bear Crawl from the score board to the SE corner of the track, ~70 meters.
    50 Big Boy Situps
    Walking lunges for ~50 meters back to upper body station.

    Round 3:
    50 Dips (Hands on the bench, legs straight out front, locked arms at top butt down to the track at the bottom)
    Jog ~125 meters to the NW corner of the track.
    100 Mountain Climbers
    Run the hills along the west side of the track, but 10 merkins at the bottom of each hill (5 hills total), ~250 meters
    Bear Crawl from the score board to the SE corner of the track, ~70 meters.
    4 Rounds of Plank Touches with 5 second holds (Knee to elbow, knee to forehead, knee to opposite elbow). 2 right side, 2 left side.
    Walking lunges for ~50 meters back to upper body station.

    Mosey back to the flag at 6:10.

    COT: A scantily clad Sipe had the honor of being the 6 on this chilly morning. Sipe offered great thoughts on what F3 means to him and why he continues to come back. The theme of his talk was how we pick each other up and push each other to do things we normally would not do on our own. It was inspiring.

    FNG: Nate Newsome. Nate is 31 years old, married, father of 5, and works as the safety manager at GPRS. He was named Rabbit for his procreation tendencies.

    Prayer requests: We prayed for a quick and full recovery for Hedgehog. We were thankful for the opportunity to meet as we do and asked for strength and that we would lead in a God-honoring way.

    Reply

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