October 30, 2018 – Falcon Hill


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






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