AO: Falcon Hill
Date: 8.8.19
Time: 0530
Q: Swobbles
Stretch/warmup:
Stretch on your own
Side straddle hops, Mountain climbers, High knees, Merkins, flutter kicks, merkins, American hammers, Side straddle hops, Mountain climbers, High knees – no rest, x 6 of each exercise for the 6 police officers in the Oregon District that ended the threat quickly and saved many lives.
The thang:
Grab blocks and head to FTH
Bottom of hill – squats, run to top – block squats
Bottom of hill – flutter kicks, run to top – Block flutter kicks
Bottom of hill – burpees, run to top – man makers
2 rounds x 9 reps for each victim of the Oregon District tragedy
COT
Prayer
PAX: Goldstar, fire drill, cobra, Burt macklin FBI, kool-aid, Crockett, chew toy, Swobbles
F3 Dayton 