Dehavilland 2-8-2020

Q- Faucet

Pax- Wilson, Nader, FNG

Warm up exercises

Pearls on a string, mosey around the park, repeating exercise of 20 side straddle hops, alternating second exercise at each stop.

COT

Count-a-Rama

Name-a-Rama

AO: Falcon Hill

Date: 2.6.20

Time: 0530

Q: Swobbles

PAX: Cobra, Stamp, Bidet

Stretch/warmup:

Bad boys

Overhead bad boys

Leg stretch

Quad stretch

Cobra stretch

Arm circles

The thang:

Roasted pig 🐷 at the parking garage x 2 rounds

Bruce Lee exercises: Flutter kicks/Freddy Mercuries/American Hammers/LBC’s/dying cockroaches/leg lifts/heel touches

In between each and exercise: Merkins x 10 OYO

Round 3 – modified roasted pig 🐷

Teams of 2 – 1 HIM performs an exercise while other HIM runs to mid-garage and performs 10 merkins OYO, then switch until bruce lee’s are complete. Jog lap around parking garage between each round.

COT

Prayer

The Hill

Q: Stamp

Pax: Bidet, Cobra, Goldstar

Warm up:

Shoulder rolls

Arm circles

Achillies stretches

Wall sits

30s Planks

Hurdle stretches

Butterfly

Lower back stretch

The jam:

Hill run then

25 jumping jacks x2

Hill run then

30 t-push ups x2

Hill run then

25 air squats x2

Hill run then

50 lbc’s x2

Hill sprint and 10 burpees

COT

Endex

Date: 02-03-2020
Time: 0530
AO: Higgins
Pax: Cobra, Goldstar, Nader
Q: Wilson

Warmup

• Arm Circles
• Hip Circles
• SSH x 20
• Sappy Tappys x 20
• Popeyes

The Thang:

Tabata timing circuits

• Carolina Dry Docks
• Reverse Plank
• Japanese Merkins
• Cossack Squats

Monkey walk right

• Merkins
• LBCs
• Diamond Merkins
• Squats

Monkey walk left

• Ballistic Merkins
• In and outs
• Imperial sumos
• Sit Thrus

Bear Crawl

• Plank
• Jump Squats
• Mountain Climbers
• Freddie Mercurys

Catalinas X 3

Count-o-rama
Name-o-rama
COT

YHC,

Wilson