AO: Falcon Hill
Date: 4.2.19
Time: 0530
Q: Swobbles
Stretching:
Quad stretch
Leg stretch
Arm circles
Bad boys
The thang:
On the track
Jog
Corner 1: Merikans x 15
Sprint to next corner
Corner 2: Lunges x 10 each leg
Jog to next corner
Corner 3: Superman’s x 15
Sprint to
Corner 4: Burpees x 15
Pick up six
Recover
Repeat x 3
Surprise block party on round 3 after Superman’s
Curls x 15 with block
Overhead press x 15 with block
Squats x 15 with block
Kettlebell swings x 10 with block
Curls x 15 with block in cadence
COT/prayer
PAX: Goldstar, Pavarotti, Swobbles
F3 Dayton 