Station 1 – Mosey around the school to the teachers parking lot
- 20 sides straddle hops
- 10 Potato pickers
- Runners stretch
- Calf stretch
- Front leg swingups
Station 2 – flag near football field
- Pick rock in middle
- 10 overhead rock presses run to flagpole one and do five step-ups or jumps
- Back to middle 10 overhead rock presses
- Run to the flagpole to and do five Durkins
- Four sets total
Station 3 – building entrance
(Pair up)
- partner 1: 100 donkey kicks, 88 Merkins (repeat as needed)
- “88” comes from 1988 where Zinfandel bizarrely reference BlueScreen having a 1988 Seoul Korea sweatshirt in pre-workout post. I did have that shirt, but got rid of it a few years ago (before F3)!! How the heck did he ever come up with that?? BIZARRE!!
- Partner 2: run the loop
- Five sets total
Station 4- bottom of the hill
(Done as a team)
- 15 speed skaters (2=1), then 15 Standing side lunges
- Run the hill loop
Station 5
- Run across to bus parking lot
- 20 steps, 15 dips on picnic tables followed by one parking lot lap X 3 sets
COT
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