AO: Falcon Hill
Date: 9.17.18
Time: 0530
Q: Swobbles
PAX: Tails, Goldstar, Floater, Brody, Cobra, Fire Drill, Zebra, Heater
Stretching:
Air kettle swings
Leg stretches
Quad stretch
Torso twists
Cobra
Child’s pose
Morracan night clubs
Pulse night clubs (arm/butt kickers)
Warm up:
Jog track for 2 laps
F3 Pole 1 – merikans x 20
F3 pole 2 – air squats x 20
Back to start – LBC’s x 20
Goldstar assist on idea
The thang:
Bulgarian ball busters/air squats x 10
Sprint up hill
Merikans x 10
Leg lifts x 10
Sprint up hill
Side straddle hops x 10
Mountain climbers x 10
Sprint up hill
Burpees x 10
Bernie Sanders x 2
Mosey back to start
Bad boys
Quad stretch
Arm cross
Cobra
Arm circles
COT/prayer
PAX: 9
Name-o-rama
Photo
F3 Dayton 