Tag: Bungee- Jeff City 3rd FQ

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Rosebud Run Training

Date: 2026-10-21 AO: Rosebud Q: Bungee- Jeff City 3rd FQ , PAX: DintyMoore, Bungee- Jeff City 3rd FQ FNGs: COUNT: 2 CONDITIONS: chilly and beautiful
WARMUP: 1 lap around the track Willy Mays Hayes Michael Phelps
THE THANG: Each exercise was from 1 end of goalie box and back High knees Butt kickers Karaoke Scoops A-skips B-skips C-skips Ankle cycle Pogos Straight leg Skip for height Bounding Jump bound Tuck jumps Lunge forward Backwards lunge Sneeky Gorillas Single leg tuck jumps Bonnie blairs Split jumps Run to lines and do 5 burpees Backwards run and do big boy get ups x5 at each line Cool down lap along path
Cooldown stretches
ANNOUNCEMENTS: See slack
COT: That was my fault. I completely blanked on this.
PLAYLIST:

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Never too late

AO: handsomizer
Q: Focker
PAX: Natural Ice, Spinal Tap, Detective Pikachu, Grape, Freakonomics, Bungee- Jeff City 3rd FQ, Hot for Teacher
FNGs: None
COUNT: 8
CONDITIONS: dry up top and wet on the ground

WARMUP: started off getting low and wet on the artificial turf. Somehow ended up, smelling like dog pee.
Butt kickers
High knees
Broad jumps
Bear crawls
Army crawls
Just legs
Just arms

THE THANG: mosey to stairs and start on first landing
25 Superman’s
25 merkins
25 leg exercise (changed every time)
25 gut work (changed every time)
Run to the top and down hill
Repeat on every landing

MOLESKINE: everyone had some good giggles from the Weird Al playlist. Truly an once in a generation artist

ANNOUNCEMENTS: please check slack

COT: had the opportunity to share part of my story and how living in the truth is much better than living in the darkness. Change can happen any day you choose.