AO Dehavilland
02-02-2019
Q: Burt Macklin FBI
Pax: tails , broomstick, swobbles, Wilson , faucet
Stretch
Strength and conditioning rotations: as a group : 10 man makers before each rotation :
Upper body s&c set with blocks: curls, skull crushers, push press, forearm curls, curls ; lap around pond.
Core s&c set with blocks: sit ups, flutter kicks, leg press, plank , sit-ups: lap around pond.
Leg s&c set with blocks: squats , block over head calf raises, lunges, dead lifts: mosey to flag.
COT
Countarama
Name o Rama
F3 Dayton 