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