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
F3 Dayton 