Falcon Hill – 11.12.19

AO: Falcon Hill

Date: 11.12.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Quad stretch (newly named quad stretchingtons)

Bad boys

Arm circles (forward/reverse)

Side straddle hops x 15 in cadence

Mountain climbers x 15 in cadence

Bruce Lee’s x 15 in cadence

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches

⁃ American Hammers

⁃ Scissor kicks

⁃ Freddy mercuries

⁃ Heel touches

The thang:

In parking garage

Start at back of garage – perform exercise x 1

Run to middle of garage – perform exercise x 2

Run back to start – perform exercise x 3

Repeat back and forth up to 10

Round 1 – merkins

Round 2 – squats

Round 3 – burpees

COT

Prayer

PAX: Crockett, Tails, Goldstar, Swobbles