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Station 01 - ACHILLES STRETCH - Grasp post. Move right foot back, feet strait ahead. Move left knee and hips toward post. Slowly stretch back heel down, and slightly bend back knee. Hold slight stretch for require time. Recover. Reverse legs. Repeat to your par. Starting par = 2 each leg (hold 10 seconds); Sporting par = 2 each leg (hold 15 seconds); Championship par = 2 each leg (hold 20 seconds).
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Station 02 - SIT & REACH - Sit on bench, legs outstretched, feet together. Kepping back and legs straight. Slowly reach forward along legs. Hold slight stretch for required time. Slowly recover. Repeat to your par. Starting par = 3 (hold 10 seconds); Sporting par = 3 (hold 15 seconds); Championship par = 1 (hold 60 seconds).
N 45° 51.072' W 122° 48.859'
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| Station 03 - HAMSTRING STRETCH - Place right foot on bar, keeping knees bent. Grasp bar within easy reach. Slowly straighten knees and pull shoulders forward and down. Hold slight stretch for required time. Slowly return to starting position. Reverse legs. Repeat to your par. Starting par = 2 each leg, hold 10 seconds; Sporting par = 2 each leg, hold 15 seconds; Championship par = 2 each leg, hold 20 seconds.
N 45° 102' W 122° 48.802'
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Station 04 - KNEE LIFT - Stand with back to post and grip overhead bar with both hands. Slowly lift right knee until thigh is parallel to the ground. Return to starting position. Repeat, alternating legs, to your par. Starting par = 5 each leg; Sporting par = 10 each leg; Championship par = 15 each leg.
N 45° 51.132' W 122° 48.817' |
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Station 05 - - TRUNK STRETCH -- Stand erect with back to post, arms folded across ches, knees slightly bent. Keeping knees and toes pointing forward, slowly twist at waist and shoulders until elbow touches post. Return to starting position. Repeat, alternating sides. Starting par = 5 each direction; Sporting par = 10 each direction; Championship par = 15 each direction.
N 45° 51.159' W 122° 48.868' |
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Station 06 - LOG HOP - Hop over logs without stopping. Keep legs together during log hop. Starting par = 1 time; Sporting par = 2 times; Championship par = 3 times.
N 45° 51.156' W 122° 48.837'
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Station 07 - - STEP-UP -- Choose stump of challenging height. Grasp post with hand. Place left foot on stump. Step-up; step down with right leg. Then step-up with right leg; step down with left. Continue alternating legs. Starting par = 5 each; Sporting par = 10 each; Championship par = 20 each.
N 45° 51.199' W 122° 48.850'
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Station 08 - - CIRCLE BODY -- Grip rings of easy reach; keep feet together on ground beneath rings. Relax and hang from rings. Move body in clockwise circle to your par. Recover. Repeat in counter-clockwise circle to your par. Starting Par = 5 each direction; Sporting Par = 10 each direction; Championship Par = 15 each direction.
N 45° 51.227' W 122° 48.900'
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Station 09 - Body Curl - Lie on incline board, grasp bar with both hands behind head. Curl body into tuck position, recover and repeat. - Starting par = 1; Sporting par = 5; Championship par = 10
N 45° 51.240' W 122° 48.888' |
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Station 10 - CHIN-UP - Select bar higher than your reach. Jump and grip bar, palms outward. Pull yourself up until chin is above bar. Recover by lowering body completely to hanging position. Repeat to your par.
N 45° 51.234' W 122° 48.868'
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Station 11 - Lie on bench with heels on post of comfortable height, arms by your side. Curl slowly forward to raise chest towards knees, hold, curl back down. Breathe easily throughout. Repeat to your par. Starting par = 5; Sporting par = 10; Championship par = 20.
N 45° 51.217' W 122° 48.840'
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Station 12 - VAULT-BAR - Grip bar at challenging height with both hands. Vault over bar, legs together. Return to starting position. Repeat, alternating sides. Starting par = 5; Sporting par = 10; Championship par = 15.
N 45° 51.233' W 122° 48.837'
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Station 13 - SIT-UP - Sit on bench, feet under foot beam. Clasp hands behind head. Lean forward until elbows touch knees. Lean backwards until back lightly touches rear support beam. Recover. Repeat to your par. Starting par = 5; Sporting par = 10; Championship par - 20.
N 45° 51.191' W 122° 48.825'
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Station 14 - PUSH-UP - Grip bar, arms outstretched and back straight. Lower yourself, keeping back straight and push-up to starting position. Starting par = 5 (highest bar); Sporting par = 10 (middle bar); Championship par = 20 (lowest bar).
N 45° 51.154' W 122° 48.799'
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Station 15 - - BENCH LEG RAISE -- Sit on bench in front of post of challenging height. Grasp bench. Raise legs to line on post. Raise legs over post and bring feet together. Recover by returning legs to line on post. Repeat to your par. Starting par = 1; Sporting par = 10; Championship par = 25.
N 45° 51.115' W 122° 48.825'
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Station 16 - - HAND WALK -- Step up. Grip parallel bars keeping arms straight. Hang between bars with arms supporting body. Hand-walk to opposite end. Recover. Repeat to your par. Starting par = 1 time. Sporting par = 2 times; Championship par = 3 times.
45° 51.102' W 122° 48.847'
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Station 17 - LEG-STRETCH - Grasp bar with arms outstretched. Place right knee under chest, stretch left leg back. Slowly move pelvis forward and down. Hold slight stretch for require time. Recover. Reverse legs. Repeat to your par. Starting par = 2 each leg, hold 5 seconds; Sporting par = 2 each leg hold 10 seconds; Championship par = 2 each leg, hold 15 seconds.
N 45° 51.078' W 122° 48.864'
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Station 18 - BALANCE BEAM - Stand erect on end of balance beam. Walk to opposite end without touching ground.
N 45° 51.059' W 122° 48.871'
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