August 18, 2018
AO: De Havilland (Delco Park)
Q: BoneDaddy
PAX: Wilson (Respect), Heater, Floater, Bear, Fire Drill, Faucet, Popcorn, Sox, Swobbles, Cub Scout, Johnny-5 (Alive!!)
As the PAX gathered and were milling about, their excitement and eagerness quickly turned to doubt. For look as they may and look as they might, BoneDaddy wasn’t anywhere in sight. Yet, through the gloom did shine, headlights announcing that the PAX would be starting on time.
Warm up:
50% sprint half the distance of the soccer field x 2
Knee huggers to first line
It band stretch back
Hammy Walk to First Line
Quad Stretch Walk back
lunge with twist to first line
leg swings back
75% sprint half the distance of the soccer field x 2
The Thang: Hakuna Tabata
PAX partnered up for 6 stations of Tabata 20 second work/10 seconds rest for 4 minutes followed by 1 minute rest.
1) Kettlebell high pulls @ either 20# or 25#
2) Push ups
3) Cinderblock Kettlebell Swings @ 27#
4) Sandbag Bent Over Row @ 60#
5) Burpees (Everyones Favorite)
6) Thors (Big Boi Sit up with an American Hammer)
Death By Air Squat
with remaining time
Air Squat every minute on the minute.
Start with 2 and add 2 each minute.
Start on Time; End on Time
Count-a-rama
Name-A-Rama
Photo
F3 Dayton 