8/2/2018
AO: Falcon Hill
Q: Floater
PAX: Stamp, Goldstar, Tails, Heater, Popcorn, Pavarotti, Bear, Firedrill, Who Dey, Captain Planet, Cub Scout, Swobbles, Bungee, Elroy, Cobra, Zebra, Burt Macklin FBI
Warm up
Walking knee to chest 15 yds
Inchworm back
Walking lunge 15 yds
Butt kicks
Windmills (20 in cadence)
T push up (12 total 6 each side in cadence)
Slow to Grow
20 Group Burpees (in cadence)
20 Slow Mo Merkins (in cadence pause at bottom)
20 Slow Mo Squat (in cadence pause at bottom)
20 Slow Mo Pickle Pointers (in cadence pause at top)
20 Slow Mo American Hammers (in cadence pause each side)
20 Marge to Homer’s (on Qs call)
Mosey to FTH
Hill Sprint
OH Clap for 6
10 Burpees in cadence
Hill Sprint x2
OH Clap for 6
15 Slow Mo Merkins (pause at bottom in cadence)
Hill Sprint x3
OH Clap for 6
20 Slow Mo Squats (pause at bottom in cadence)
Hill Sprint x3
OH Clap for 6
20 Slow Mo Pickle Pointers (pause at top in cadence)
Hill Sprint x2
OH Clap for 6
20 Slow Mo American Hammers (pause each side)
Hill Sprint
OH Clap for 6
25 Marge to Homers (in cadence)
Bonus for late comers
Hill Sprint
10 Group Burpees (in cadence)
CoT – Grace and Truth
Count o rama
Name o rama
Picture
F3 Dayton 