Stone Wolfe (Timberstone Jr. High)
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Date/Time
Date(s) - 04/14/2021
5:30 am - 6:15 am
The Q:
Poodle
Location
Timberstone Jr High
Categories
Bootcamp style workout that uses the track, plenty of open grass, and a large parking lot. Meet at the basketball courts!
Date: 4.14.21
Title: Make My Day
QIC: Vance Refrigeration
PAX: Minnie, Care Bear, Leap, Brute, Poodle, Tucky, Tidwell, Ollie, Rubble, Trinity, Patch, Mole, Nails, Sipe, Merman, Pixar, Chum, Klinger, Vance Refrigeration
No FNG’s so into core principals and credo
Warm up: 15 Side Straddle Hops (In Cadence)
The Thang; Complete the exercise and reps and bear crawl or lunge walk to the cone and do the other back to start. Add an exercise and drop the number of reps. Repeat until all below have been completed.
Round 1
30 MERKINS
BEAR CRAWL/LUNGE WALK
25 MERKINS
25 AMERICAN HAMMERS (2 IS 1)
BEAR CRAWL/LUNGE WALK
20 MERKINS
20 AMERICAN HAMMERS (2 IS 1)
20 SPLINTER KICKS (1 IS 1)
BEAR CRAWL/LUNG WALK
15 MERKINS
15 AMERICAN HAMMERS (2 IS 1)
15 SPLINTER KICKS (1 IS 1)
15 LT DANS
BEAR CRAWL/LUNGE WALK
10 MERKINS
10 AMERICAN HAMMERS (2 IS 1)
10 SPLINTER KICKS (1 IS 1)
10 LT DANS
10 KLINGER KICKS (4 IS 1)
BEAR CRAWL/LUNGE WALK
5 MERKINS
5 AMERICAN HAMMERS (2 IS 1)
5 SPLINTER KICKS (1 IS 1)
5 LT DANS
5 KLINGER KICKS (4 IS 1)
5 ALTERNATING SIDE SQUATS (2 IS 1)
BEAR CRAWL/LUNGE WALK
Round 2
30 SQUATS
LUNGE WALK/BEAR CRAWL
25 SQUATS
25 CRUNCHY FROGS
LUNGE WALK/BEAR CRAWL
20 SQUATS
20 CRUNCHY FROGS
20 MT CLIMBERS (2 IS 1)
LUNGE WALK/BEAR CRAWL
15 SQUATS
15 CRUNCHY FROGS
15 MT CLIMBERS (2 IS 1)
15 DIAMOND MERKINS
LUNGE WALK/BEAR CRAWL
10 SQUATS
10 CRUNCHY FROGS
10 MT CLIMBERS (2 IS 1)
10 DIAMOND MERKINS
10 BURPEES
LUNGE WALK/BEAR CRAWL
5 SQUATS
5 CRUNCHY FROGS
5 MT CLIMBERS (2 IS 1)
5 DIAMOND MERKINS
5 BURPEES
5 JACK WEBBS
LUNGE WALK/BEAR CRAWL
Count O Rama:19
Sharing of the six: Tucky-EH’d by Bullock, named because he is from Swanton and loves that he can go anywhere that has F3 and instantly have friends to workout with.
Announcements: Pub Ruck May1st, Cherry St tonight and convergence at The Fuse Saturday 5/15
Prayer Intentions: Events happening in our country right now, military and first responders, for Houdini and Koresh and for Johnny and his wife who went into labor causing him to fartsack.
Always an honor,
Bob Vance, Vance Refrigeration