Timberstone Jr. High (Stone Wolfe)
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Date/Time
Date(s) - 05/08/2019
5:30 am - 6:15 am
The Q:
Minnie
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!
5/8/19
Front 9 @ Stone Wolfe Golf Club @ Stone Wolfe
Welcome
No FNGs
Q – Bullock
PAX- Beaker, Minnie, Shadow, Ollie, Klinger, Poodle, Uber, Tidwell, Commadus, Hedgehog,
Rubble, Mayor, Jeter, Brute, Dr. Nick
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
• Free of charge;
• Open to all men;
• Held outdoor, rain or shine, heat or cold;
• Peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
• End with a Circle of Trust (the “COT”)
Broke PAX into 4 Foursomes. Sent foursome out to about every other hole.
Par is the number of reps per exercise.
All foursomes run to next hole
“Clubhouse” was the building near track
Hole 1 – Par 6 – Triple Merkin Burpee – on side of clubhouse
Hole 2 – Par 15 – Plank Dance (4 is 1) – on track, near entrance
Hole 3 – Par 15 – Glute-Ham – finish line of track
Hole 4 – Par 15 – American Hammer (2 is 1) – next to high jump pit
Hole 5 – Par AMRAP – Merkins – start of backstretch
Hole 6 – Par 20 – Monkey Humpers – end of backstretch
Hole 7 – Par 15 – Freddy Mercury (2 is 1) – top of final curve
Hole 8 – Par 15– Squats w/ weights (10 lb or 25 lb) Run around school to Hole 9 – front of club house
Hole 9 – Closest to the pin Bear Crawl (1 PAX hits ball, run to flag and bear crawl to ball)
Next to parking lot in grassy area
Repeato (All foursomes finished 2 rounds and a extra hole or 2)
COT
Count O Rama
Name O Rama
The 6 – Poodle
Announcements
Prayer