AO: Falcon Hill
Date: 12.12.19
Time: 0530
Q: Swobbles
Stretch/warmup:
Bad boys
Overhead bad boys
Arm circles
Cobra stretch
Child’s pose
Quad stretch
Leg stretch
Cotton pickers x 15 in cadence
Side straddle hops x 15 in cadence
Mountain climbers x 15 OYO
The thang:
Run to each light post and increase reps + 5 at each (except burpees + 2)
Merkins x 5, 10, 15, 20, 25
Squats x 5, 10, 15, 20, 25
Flutter kicks x 5, 10, 15, 20, 25
Burpees x 2, 4, 6, 8, 10 and 1 at each pole on the way back
COT
Prayer
PAX: Zebra, Goldstar, Tails, Stamp, Crockett, Swobbles
F3 Dayton 