Falcon Hill – 12.12.19

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

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