8/28/2018
AO: Falcon Hill
Q: Pavarotti
PAX: Goldstar, Stamp, Firedrill, Bear, Zebra, Swobbles, Johnny5, Heater, Captain Planet, Cobra, Burt Macklin FBI, FNG
Stretches
• Feet together toe touch
• Legs spread: Touch left toes, right toes and down to the middle
• Legs spread: On bottoms
o Feet together toe touch
o Legs spread: Touch left toes, right toes and down to the middle
• Butterfly
• Right leg over left, left leg over right
• Calf stretch
• Quad stretch
• Windmills
• Bad Boyz
• Dem Boyz
Mozy to FTH
“Team Thousand Club Workout”
10 total exercises. Each pax must do 77 reps of each exercise. The 13 pax’s must combine for a total of 1,000 reps. Pax done early will pick up the six so the 1,000 rep team goal is accomplished. A hill sprint will be done following completion of each exercise.
1) 1,000 Team Merkins/FTH Sprint
2) 1,000 Team Leg Raises/FTH Sprint
3) 1,000 Team Side Straddle Hops/FTH Sprint
4) 1,000 Team LBC’s/FTH Sprint
5) 1,000 Team Air Squats/FTH Sprint
6) 1,000 Team American Hammers /FTH Sprint
7) 1,000 Team Merkins/FTH Sprint
8) 1,000 Team Bicycles/FTH Sprint
9) 1,000 Team Dips (baseball field bench)/FTH Sprint
10) 1,000 Team Scissor Kicks/FTH Sprint
Mozy to Base
Circle of Trust
Countorama
Nameorama
F3 Dayton 