AO: Dehavilland
Date: 8.3.19
Time: 0700
Q: Swobbles
Stretching/warm up:
Bad boys
Arm circles
Cobra/Child’s pose
Quad stretch
Leg stretch
Moroccan night clubs
Side straddle hops x 15 in cadence
Imperial walkers x 15 in cadence
High knees x 15 in cadence
X 3 rounds
The thang:
Start at dock – merkins x 20
Run to field – squats x 20
Run to memorial – push throughs x 20
Run to pull up bar – pull ups x 10 (plank/side straddle hop/mountain climber/imperial walker while you wait)
X 4 rounds
COT
Prayer
PAX: Kool-aid, Elroy, Wilson, faucet, Cub Scout, zebra, Nader, Rosie, Swobbles
F3 Dayton 