8-23-18
A.O. – FALCON HILL
Q – Burt Macklin, FBI
PAX – Goldstar, Floater, Heater, Johnny 5, Zebra, Bungie, Firedrill, Tails, Elroy, Bear, Pavorotti, Nader
PAX TOTAL – 13
WARM UP STAGE
Neck Rotation
Shoulder Rotation
Arm Circles
Bad Boys Front/ Bad Boys Over head
Butterfly Stretch
Hurdler Stretch Front/Back
Toe Touchers
Achilles Stretch
Mount up (2x 2 Gallson Jugs per person)
Group run to Falcon Hill via long way with jugs in hand.
Workout: Hill 937
Hold Jugs overhead at top of hill during introduction to workout and historical note on Hill 937.
Suicide Sprint with jugs, top of hill is baseline.
Rest
Suicide Sprint with jugs, 5 P/U at start, each flag, and end.
Rest
Suicide Sprint with jugs, 5 P/U, 5 Squats at start, each flag, and end.
Rest
Suicide Sprint with jugs, 5 P/U, 5 Squats, 5 Curls at start, each flag, and end.
Rest
Suicide Sprint with jugs, 5 P/U, 5 Squats, 5 Curls, 5 Shoulder Press at start, each flag, and end.
Mosey Back to Flag
FINISH UP
COT
Count’o’rama
Name’o’rama
Photo
F3 Dayton 