7/19/18
AO: Falcon Hill/FTH
Q: Floater
PAX:
Warm up
Walking knee to chest 15 yds
Inchworm back
Walking lunge 15 yds
Butt kicks
Hamstring stretch (middle left right 30 sec)
Quad stretch (right/left)
Hip stretch (right/left)
Runners stretch
T push up (12 total 6 each side)
Neck rolls (both ways 30 sec)
Side straddle hops (20 in Cadence)
Cash In 100 Group Burpees in cadence
Mosey to FTH
CHLAMYDIA (thanks Pavarotti for the name)
Hill Sprint over hill from backside
5 Squats 10 Lunges (5 each leg)
Bernie Sanders
Al Gore for 6
Hill Sprint
10 Squats 20 Lunges
Bernie Sanders
Al Gore for 6
Hill Sprint
15 Squats 30 Lunges
Bernie Sanders
Al Gore for 6
Hill Sprint
15 Squats 30 Lunges
Bernie Sanders
Al Gore for 6
Hill Sprint
10 Squats 20 Lunges
Bernie Sanders
Al Gore for 6
Hill Sprint over hill from backside
5 Squats 10 Lunges (5 each leg)
Bernie Sanders
Al Gore for 6
Hill Sprint Wave
PAX holds plank position while each PAX takes turns doing 1 hill sprint.
Mosey back to track
Cash Out 100 group Burpees in cadence
COT
Name o’ Rama
Picture
F3 Dayton 