AO: Falcon Hill
Date: 1.9.20
Time: 0530
Q: Swobbles
Stretch/warmup:
Bad boys
Overhead bad boys
Side straddle hops x 15 IC
Quad stretch
Leg stretch
Side straddle hops x 15 IC
Cotton pickers x 15 IC
The thang:
Mosey to blocks
Team up on track
Partner 1 runs to light post and back
Partner 2 performs exercise until partner 1 returns
6 total rounds for each exercise, 3 per partner
Exercise 1 – block swings
Exercise 2 – merkins
Exercise 3 – block squats
Exercise 4 – flutter/scissor kicks (other partner carries block)
COT
Prayer
PAX: Goldstar, Pavoratti, Burt Macklin FBI, Ant Hill, Stamp, Swobbles
F3 Dayton 