AO: Falcon Hill
Date: 9.26.19
Time: 0530
Q: Swobbles
Stretch/warmup:
Side straddle hops x 20 in cadence
High knees x 20 in cadence
Merkins x 20/plank jacks x 15/mountain climbers x 10 in cadence without leaving plank position
The thang:
Mix of sprints/side steps/broad jumps/karaokes/bear crawls in parking spots for 10 mins
Lt. Dan’s x 10
Toe touches x 20 (10 each leg, 1 leg at a time)
Burpees x 10
x 3 rounds
Mix of sprints/side steps/broad jumps/karaokes/bear crawls in parking spots for 3 mins
COT
Prayer
PAX: Crockett, Burt Macklin FBI, Ant Hill, Tails, Goldstar, Swobbles
F3 Dayton 