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
F3 Dayton 