September 27, 2018 – Falcon Hill

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s