July 24, 2018 – Falcon Hill

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

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