Q: Heater
PAX: Goldstar, Swobbles, Burt Macklin FBI, Johnny5, Cobra, Stamp, Floater, Elroy, Pavoratti, Popcorn
Warm Up
SSH ic x20
IMP. WALKERS ic x20
MOROCCO ic x20
STRETCH (Arms, Shoulders, hamstrings, groin, hips, quads)
Burp Back Mountain
A punishing full body exercise begins by locating a nice-sized hill. The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.
Quarter Pounder
Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.
Take a jog around the track
Circle up and stretch
Ball of man
Count-o-rama
NAME-O- RAMA
Picture by the flag
Mumble chatters “Korn- Where are they now?”
F3 Dayton 