August 23, 2018 – Falcon Hill

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

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