AO: Dehavilland
Date: 8.25.18
Time: 0700
Q: Swobbles
PAX: Heater, FNG (jason), Wilson, Socks, Faucet, brush fire, Cub Scout, Pavarotti, Captain Planet
Stretching:
Mosey to dock
Air kettle swings
Quad stretch
Torso twists
Back row/fly
Cobra
Morracan night clubs
Pulse night clubs (arm/butt kickers)
Warm up:
Bruce Lee’s x 10
• Leg Raises
• LBC’s
• Dying Cockroaches
• American Hammers
• Scissor kicks
• Freddy mercuries
The Thang:
Soccer fields
Corner 1: Merikans
Sprint to next corner
Corner 2: Bulgarian ball busters
(reverse lunge knee up)
Sprint to next corner on other field
Corner 3: Hip Hinge
Sprint to left field foul pole
Corner 4: Burpees
Pick up six with plank
Jog to start and recover
Round 1 x 5
Round 2 x 10
Round 3 x 15
Round 4 x 20
Bruce Lee’s x 10 (2 rounds)
Mosey to start
Front bad boys
Bad boys
Quad stretch
Leg stretch/arms to ground
COT: Being intentional. Thankful for this group helping me stay on track.
Prayer
Pax: 10
Name-o-rama
Photo
F3 Dayton 