Dehavilland – 3.7.20

AO: Dehavilland

Date: 3.7.20

Time: 0530

Q: Swobbles

Pax: Wilson, Nader


Bad boys

Leg stretch

Quad stretch

Cobra stretch

Mountain climbers x 15 IC

Side straddle hops x 15 IC

The thang:

Pearls on a string

10 total stops

Each stop – lunges x 10 per leg, squats x 10, burpees x 5

Total: 100 lunges per leg, 100 squats, 50 burpees

Bruce Lee ab exercises x 10 IC after stop 5



Dayton F3

Tuesday 03/02/2020
Falcon Hill Garage
Q: Stamp
Pax: Bidet, Cobra, Crockett, Goldstar

Sandbag Sufferfest
Coupons: 120lb, 80lb, 60lb, and two 40lb sandbags.

Alternated partner carries about 75 yds with the 120 while other PAX alternated exercises with sandbags. Pick you own weight, exercises oyo until team with the 120 gets back to the start. Alternated between OH Presses, BO Rows, front squats, back squats, leg lifts, planks, and curls. Ended with three sets of 10 sandbag back squats with a ten second hold on the last rep at three waypoints.