Fitness, Fellowship, Faith, Fog

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 

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