3/19/2019
AO: Falcon Hill
Q/PAX: cobra, Burt Macklin FBI, Swobbles, Goldstar, Pavarotti
Warm up:
1.5 lap around the track and collect bricks
Each PAX leads 5 exercises with Bricks
Burt Macklin FBI: Curls, over head press, wrist curls, skull crushers, curls
Run a lap
Cobra: Curls, presses, skull crushers, curl presses, curls
Run a lap
Swobbles: Squats, Merkins, Flutter Kicks, Merkins, Squats
Run a lap
Pavarotti: leg lifts, dying cockroaches, American hammers, Freddy mercuries, LBC’s,
Run a lap
Goldstar: Kettle bell swings, alternating side planks, bench press, shrugs, manmakers
Put back bricks and run to flag
COT
Counterama
Namerama
F3 Dayton 