4/23/2019
AO: Falcon hill
Q: Goldstar
Pax: Anthill, Floater, Burt Macklin FBI, Goldstar
No warm up, small leg stretches to prepare for running.
Tha Thang:
Run .25 miles, stop, so the following:
Burpees x5
Squats x20
LBCs x20
We did 4 sets of those and ended up at the playground where we did a set of roasted pig.
20 Flutter Kicks per leg
10 Merkins
20 Leg Raises
10 Merkins
20 American Hammers per side
10 Merkins
20 Dying Cockroaches per side
10 Merkins
20 Freddy Mercuries per side
10 Merkins
20 LBC’s
10 Merkins
20 Heal touches
10 Merkins
We then picked up and ran back to the track. We ran a half a lap around and ended up at the blocks. We did the following exercises here:
Curls AMRAP, plank when you can’t do anymore
Over head presses AMRAP, plank when you can’t do anymore
Manmakers AMRAP, plank when you can’t do anymore
Mosey back to the flag
Cot
Counterama
Namerama
Photo
F3 Dayton 