The Ant Hill (Stranahan Elementary)
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Date/Time
Date(s) - 03/17/2022
5:30 am - 6:15 am
The Q:
Irish Springs
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.
The Q- Honeymoon
The PAX- Dory, Pixar, Tupac, Beaker, John Denver, Sideshow, Mole, Irish Springs, Smale, Cogsworth, Casum, Thong Song
Simple station beatdown
Station 1:
Incline Merkins x15
Bench Dips x15
Hip Pulses x15
Cinderblock Deadlift x15
Plank Jack w/ Shoulder Taps x16
Station 2:
Decline Merkins x15
Cinderblock Curls x15
Steps ups to bench x16
Hand Release Merkins x15
Shrugs with block x10 each arm
Station 3:
Mike Tysons x15
Wall Sit x60sec
Bird Dog Planks x16
Overhead Planks x15
Station 4:
Tricep Dips x10
Cinderblock curls x15
squats x20
pull upsx 10
pike push ups x15
Station 5:
Uneven Push ups x10 each
Dips x15
Calf Raises x15
pull ups x10
Overhead press x15
With 10 minutes left 5-8 75 yard sprints. After the first one, x20 Mountain climbers. After the second, 60 sec plank. After the third, x20 supermans. After the fourth, x20 LBCs. After the fifth, x20 AMerican Hammers.
COT: Name-o-rama, the six from John Denver, announcements, prayer intentions, and prayer.