Falcon Hill – 8.20.19

AO: Falcon Hill

Date: 8.20.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Overhead bad boys

Quad stretch

Leg stretch

Pretzel stretch

Cobra/child’s pose

Merkins x 20

Freddie mercurie’s x 20

Lunges x 10 each leg

The thang:

Grab blocks

  • Calf raises x 3 sets of 10 on short rest
  • Squats x 3 sets of 10 on short rest
  • Flutter kicks x 3 sets of 10 on short rest
  • Merkins x 3 sets of 10 on short rest
  • Shoulder press x 3 sets of 10 on short rest

Mosey to the hill

  • Sprint up and down x 3
  • Bear crawl to top
  • Burpees x 10 at top

Mosey back to blocks

  • 1 set of 10 of each exercise from start

COT

Prayer

PAX: Goldstar, cobra, kool-aid, Crockett, phone home, ant hill, Swobbles

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