Timberstone Jr. High

1. 

   Anonymous says:

   November 28, 2018 at 4:50 pm

   11/28/2018
   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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