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


Air kettle swings

Leg stretches

Quad stretch

Torso twists


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


Arm circles


PAX: 9



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