Timberstone Jr. High

1. 

   Modell says:

   November 14, 2018 at 8:50 pm

   “The Office: Pro Day”
   Date: 11/14/2018
   Time: 5:30 AM – 6:15 AM
   Location: Stone Wolfe @ Timberstone Jr. High
   QIC: Modell
   PAX: 16 – Bobber, Brute, MacMurray, Fosters, Beaker, Poodle, Custeau, Rabbit, Mailman, Kitty, Sipe, Commodus, Minnie, Link, Jeter, Modell.

   The morning kicked off with F3 principles, a you vs. you affirmation, and group warm up.

   1 lap around the school and…Welcome to the Office – Time to Put in That Work!

   (4x4s) x 6
   – Burpee into plank, followed by 4 Merkins (4cc) + 4 Mountain Climbers(4cc)
   – Burpee into plank, followed by 4 Merkins (4cc) + 4 Donkey Kicks
   – Burpee into plank, followed by 4 Merkins + 4 Sit Outs
   – Burpee into plank, followed by 4 Merkins + 4 Plank Jack’s (4cc)
   – Burpee into plank, followed by 4 Merkins + 4 Ball Buster’s
   – Burpee into plank, followed by 4 Merkins + 4 Spidermans

   Lap Around the school

   Passing Drill
   – PAX on their six in two rows facing each other. PAX on the ends of each row start to dish the rock (basketball and football) to the man across from them all the way down the line. Everyone keeps their legs up in the air the whole time – pulsing their arms up and down when without the ball.

   50-50-50
   – 50 side straddle hops (4cc), 50 Merkins, 50 big boy sit ups

   Extra round of Spiderman!

   COT: COR, NOR, KNOW-YOUR-6 (Poodle talked about his experience and appreciation of F3 and how he got the name Poodle…should have been bull dog, but we weren’t in a generous naming mood!!) Announce-o-Rama, BOM.

   GREAT MORNING! Thanks for the opportunity to Q.

   – Modell

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