Falcon Hill- 2/21/2019
Pax- Goldstar, Tails, Burt Macklin FBI, Pavarotti, Zebra, Swobbles, Cobra
Q- Heater
1 mile run to warm up (3/4 of a mile for Pav as he had to get his baby back to sleep before posting )
Slowsy to the end of the track where all PAX were instructed to pick up a cinder block. The rule was for the rest of the work out, if a brick touches the ground, the whole group does 10 burpees
We then did
15 4count curls
15 4count brick presses
Mosey
15 4count bent over rows with bricks
Mosey
15 weighted sit ups
Mosey
10 straight front arm raises with brick
Mosey
15 4count curls
15 4count brick presses
15 4count skull crushers
Mosey back to the flag, got a little stretch in
Educational COT
PRAYER
Count o Rama
Name o Rama
Picture by the flag
F3 Dayton 