Timberstone Jr. High

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Date(s) - 11/28/2018
5:30 am - 6:15 am

The Q:

Timberstone Jr High



1 reply
  1. Anonymous
    Anonymous says:

    AO – Stone Wolfe (Timberstone)
    Q- Hedgehog
    Beatdown – “Welcome to Oz”
    Pax (14) – Jeter, Ticket (aka Porn Stache), Beaker, Poodle, Dollywood, Mini, Dirty, Kitty, Mole, Ollie, Sipe, Klinger, Tidwell

    F3 core principals

    Circle up on the track – divide into 3 groups
    Brief history on Ozzy’s unbelievable marathon run in Indy of 3:17 (2 minutes shy of qualifying for Boston). The guys a frickin’ running machine.

    The Thang: “Welcome to Oz” 3:17
    3 – stations
    1 – lap around the track
    7 – burpees

    Station #1 – 25 regular merkins, station #2 – 25 seated band rows, station #3 – 25 squats
    Pax rotate in groups thru all 3 stations then run 1 lap of the track (bear crawling around the first curve), then perform 7 burpees

    next station sets (25 wide merkins, 25 band curls, 25 lunges (2 is 1), lap, burpees
    next station sets (25 diamond merkins, 25 band overhead presses, 25 BBSU’s, lap, burpees
    next station sets (25 side to side walking merkins, 25 band pull-aparts, 25 mountain climbers (2 is 1), lap, burpees

    Finisher – donut indian run
    “you can’t out work a bad diet”

    2 lap indian run – front runner passes back a box of a dozen donut holes to the back. Rear runner sprints to the front, repeato until everyone carries the donuts

    Countorama, Nameorama, Know your 6 (Mini), prayer intentions (special prayers to the Delverne family for the tragic loss of their son and to Kitty for the loss of his grandfather. May they both rest in peace!


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