10/30/2028
AO: Falcon Hill
Q: Goldstar
PAX: Stamp, Zebra, Cobra, Pavarotti, Burt Macklin FBI, Captain Planet
Warm Up:
• IC- Cotton Picker X10
• IC- Baby Arm Circles X10
• IC- Air Presses X10
• IC- SSH X10
• IC- Merkins X20
• Circle Burp (pax high knees)
Tha Thang:
2 laps around track
Squats until all pax return
3 more laps around track
x10 burpees at each pole
120 burpees total
1.25 mile ran
Squats until pax finished back at start
Roasted Pig x1
2 sets of Bruce Lee consisting of the following:
20 Flutter Kicks per leg
10 Merkins
20 Leg Raises
10 Merkins
20 American Hammers per side
10 Merkins
20 Dying Cockroaches per side
10 Merkins
20 Freddy Mercuries per side
10 Merkins
20 LBC’s
10 Merkins
Bruce Lee’s
x20 Flutter Kicks (per leg)
x20 Leg Raises
x20 American Hammers (each side)
x20 Dying Cockroach
x20 Freddy Mercury
x20 LBC’s
x20 merkins
COT
Prayer
Counterama
Namerama
Photo
F3 Dayton 