Pax: Zebra, Zamboni, Wrongway
Q: Heater
team run around the whole park on the path (.5miles)
Back to flag for stretching
we did “half gassers” (sprint to the other goal line and sprint back; like one part of a suicide)
Every time a gasser was done, a heavy bag (80lbs) was tossed over shoulder
Gasser 1: we got back and did 25 merkins
Gasser 2: we got back and did 10 burpees
Gasser 3: we got back and did 25 lbc
Gasser 4: we got back and did 25 merkins
Gasser 5: we got back and did 10 burpees
Half mile jog around the pond
Mosey to flag, ab circuit with 20 of each ; lbc, leg lifts, Freddy Mercury, flutter kicks
Jog to pull up bars and max out on pull ups and air squats
We did a light job back to the flag for various stretches stretches
Count- O- Rama
Name- O – Rama
Picture by flag
F3 Dayton 