Stranahan Elementary (The Ant Hill)
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Date/Time
Date(s) - 05/09/2019
5:30 am - 6:15 am
The Q:
Hustle
Location
Stranahan Elementary
Categories
Bootcamp Style Beatdown enjoying everything nature has to offer. This site offers a Playground for pull-ups, a large field full of …you guessed it…ant hills, and secret access into one of our best MetroParks.
5-9 Ant Hill Beatdown
The idea for today was to get a full body beatdown in with some cardio mixed in for recovery.
Started off with an easy lap around the building to get the blood pumping.
10 Burpees on a 6 count cadence
Merkins – Centipede Style (all Pax laying on the ground in a straight line with feet on the shoulders of the guy behind you) – 2 min.
Jump Squats – 1 min.
Flutter Kicks – 20 on a 4 count cadence
15 Pullups OYO, modify as needed
Walking lunges the length of the basketball court, down and back.
Big Boy Sit Ups – 40 OYO
Hand Release Merkins – 30 OYO
Surrenders – 16 on a 4 count cadence
Plank Hold – 1 Minute
Lap around the building
10 Burpees on a 6 count cadence
Merkins – Centipede Style (all Pax laying on the ground in a straight line with feet on the shoulders of the guy behind you) – 2 min.
Jump Squats – 1 min.
Flutter Kicks – 20 on a 4 count cadence
15 Pullups OYO, modify as needed
Walking lunges the length of the basketball court, down and back.
Big Boy Sit Ups – 30 OYO
Hand Release Merkins – 20 OYO
Surrenders – 12 on a 4 count cadence
Plank Hold – 1 Minute
15 seconds of fast mountain climbers
Lap around the building. Circle up.
Count-O-Rama: 14
Name-O-Rama: Colonel, Ollie, Sipe, Danica, Poodle, Hustle, Grit, Beaker, Rubble, Mayor, Sideshow, Tidwell, Mole as Q, and one FNG.
FNG: Larry Wade, 32, in from out of town (DC area), brought by Mole. Larry was given the name combine for his athletic prowess and the
fact that his son was taken with the #1 overall pick from a group of 150 kids in his youth football league.
Know the 6: Hustle was the 6 today and he shared some inspiring words of what F3 means to him – quality of guys in the group, the constant push, the accountability of being present at the beatdowns because others will be there as well.
Prayer Intentions: None were spoken. Offered thanks for our troops, our country, our freedom, and prayed for our families, and that we would be a positive influence to those around us.
Thanks to all. It was an honor to lead!
Mole