Friday, June 29, 2018

Thursday, June 28, 2018
June 27, 2018
Saturday, June 30, 2018
June 29, 2018

Friday, June 29, 2018

NEW! Check out our newest retail item… FITAID!
No artificial colors, flavors, or sweeteners…
$3.00 or $3.50 per can! Give it a try and let us know what you think!

The Parade and 4th of July Party are coming up NEXT WEEK!  
Please check out the board →→→→→

→ Float Decorating day on Tuesday the 3rd at 7:30 PM…
→ Parade line up on Wednesday the 4th at 8:15 AM…
→ Party at the Lindseth’s  following the parade
See more info on the music stand →→→

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Barbell Clinic TONIGHT with Pete ~ Bench Press Sign up in RhinoFit!

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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see the link above↑)

Yoga on Sunday at 9:00 AM! Sign up in RhinoFit!

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Warm-up:
10 meter shuttles:
walking 
Samson’s
knee hugs
“Y” stretch

20 each:
ABMAT sit-ups

banded good mornings

Core Training – Week 7/Session 3
1. 5 rounds, no rest:
• 5 V-ups
• 5 second superman hold
Use a light object for V-ups, holding it overhead initially and passing it to the feet at the top of the movement. On the next repetition, reverse this and pass it from the feet back into the hands.

Rest before moving on…
2. EMOM, 12 minutes:
• 6-10 weighted sit-ups (10 – 25 lb. dumbbell)
• 10-20 second oblique plank (left)
• 10-20 second oblique plank (right)

Recovery/Stretching:
400 meter recovery walk with pinch grip or barbell carry
Supine scorpion
Prone scorpion
Foam roll

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