Falcon Hill – 2.6.20

AO: Falcon Hill

Date: 2.6.20

Time: 0530

Q: Swobbles

PAX: Cobra, Stamp, Bidet


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.



Hill Work

The Hill

Q: Stamp

Pax: Bidet, Cobra, Goldstar

Warm up:

Shoulder rolls

Arm circles

Achillies stretches

Wall sits

30s Planks

Hurdle stretches


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



Don’t care what the ground hog said. We’re working out…

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


  • 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