AO Falcon Hill
12/27
Q: Burt Macklin FBI
PAX: Cobra, Goldstar,Sox,Stamp,Zebra
Workout: Father Time
Stretch
1/4 mile warm up run
‘18 reps of following:
4 ct Burpees; 4 ct Merkins; 4 ct Sit-ups; 4 ct mtn climbers; 4 ct side straddle hops
Long way run to Summit Falcon Hill
‘18 reps of following:
2 ct air squats; 4 ct flutter kicks; 4 ct leg spreader; 2 ct leg presses; 4 ct side straddle hop
Back to starting point same way we came
Repeat
COT
Countarama
Name o Rama
F3 Dayton 