July 17, 2018 – Falcon Hill – HIMS out for Harambe

7-17-18

A.O. – Falcon Hill

Q – Tails

PAX – Rolly Fingers, Stamp, Bear, Firedrill, Cobra, Floater, Cub Scout, Captain Planet, Zebra, Johnny 5, Bungie, Heater, Elroy, Poltergeist, Woodchuck, Pavarotti, Bert Macklin, Swobbles.

PAX TOTAL – 19

WARM UP STAGE

  • SHOULDER ROTATION F/B – IC 30
  • ARM CROSS ASS KICK – IC 30
  • POSTERIOR SWING – IC 30
  • PULL FLAPS – IC 30
  • IMPERIAL WALKERS – IC 30
  • STANDING TWIST – IC 30

Shoulder block – trot to hill

MOUNTAIN GORILLA

  • SIT AND SCOOTCH UP HILL BLOCK TWIST ALL THE WAY. SWITCH TO HARAMBE HALF WAY UP.

Top of hill

BLOCK PARTY

  • BICEPS CURLS OYO 15
  • TRICEP PUMPS OYO 15
  • OVER HEAD PRESSES OYO 15
  • ROW PULLS OYO 15
  • SQUAT SWINGS OYO 15

Shoulder block – trot down hill March to track.

  • BLOCK PRESS BURPIES OYO 10
  • BLOCK SQUATS OYO 10
  • FLAT BLOCK LIFTS OYO 10
  • FLUTTER KICKS OYO 20
  • LEG LIFTS OYO 10

HARAMBE

  • BEAR CRAWL TO GOAL POST – DRAG BLOCK ALONG THE WAY.
  • BLOCK PRESS BURPIES OYO 10
  • ELBOW PLANK
  • EXTENDED ARM/LEG PLANK
  • (SWITCH)
  • SIDE PLANK
  • (SWITCH)

FINISH UP

  • BICEPS CURLS OYO 5
  • TRICEP PUMPS OYO 5
  • OVER HEAD PRESSES OYO 5
  • ROW PULLS OYO 5
  • SQUAT SWINGS OYO 5
  • BLOCK PRESS BURPIES OYO 5
  • BLOCK SQUATS OYO 5

Countarama

NAMEORAMA

COT – Short prayer and encouragement

PHOTO

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s