July 26, 2018 – Falcon Hill

Aggro Crag Back Blast

AO: Falcon Hill

7.26.18

Time: 0530

Q: Swobbles
PAX: Tails, Goldstar, Heater, Elroy, Captain Planet, Stamp, Floater, Burt Macklin, Cobra, Johnny5, Who Dey, Pavarotti, Rollie Fingers

Stretching:

Windmills
Arm swings/butt kickers
Air kettle swings
Torso twists
Back row/fly
Cobra
Moroccan night clubs

Warm up x 2:
Jog corners, sprint straights
Corner 1 – 10 burpees
Corner 2 – 10 jump squats
Corner 3 – 10 merikans
Pick up 6 with plank

Mosey to FTH with blocks for Aggro Crag

Aggro Crag x 5:
Rows with block x (# for round)
Kettle swings with block x (# for round)
Bear crawl and pull block to mid way up FTH
Merikans x (# for round)
Bear crawl and pull block to top of FTH
Bicep curls x (# for round)
Skull crushers x (# for round)
Carry block to bottom
Pick up 6 with block over head or plank

Round 1 x 5 on exercises
Round 2 x 10 on exercises
Round 3 x 15 on exercises
Round 4 x 10 on exercises
Round 5 x 5 on exercises

Mosey back to start with blocks

Quad stretch
Toe touch
Cobra
Arm cross
Bad boys

COT
Prayer
Count-o-rama

Namerama

Photo

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