The Runner Back Blast
AO: Falcon Hill
7/24/18
Time: 0530
Q: Bungee
Pax: Tails, Floater, Johnny 5, Cobra, Fire Drill, Bear, Heater, Popcorn, Rolly Fingers, Stamp, Cub Scout, Captain Planet, Pavarotti, Burt Macklin, Goldstar, Stamp, Swobbles, Elroy.
Warm-up:
Wind mills in cadence, butterflies, hurdler stretch.
Mosey to FTH:
Hill sprints: up- down, 20 side straddle hops, up-down.
Repeat decreasing side straddle hops by five each time. Total 8 hill sprints and 50 side straddle hops.
Mosey back to track:
Four corners-mosey the straights AYG the corners, at each corner do predetermined exercise.
First Lap: 10 Burpees each corner. Total 40
Second Lap: 20 American Hammers, ten each side. Total 80
Third Lap: 20 squats total of 80
Fourth Lap: 20 High Knees total of 80.
Circle up:
Dying Cockroach in cadence
Merkins in cadence
Leg lifts in cadence
Butterflies
Hurdler stretches
F3 Dayton 