Falcon Hill/Quarantine – 4.21.20

AO: Falcon Hill/Quarantine

Date: 4.21.20

Time: 0530

Q: Swobbles

Pax: Cobra, Goldstar, Zebra

Stretch/warmup:

Arm circles x 10 forward/reverse

Arm kettle swings x 10

Bad boys

Cobra stretch/child’s pose

SSH x 25 (4 count)

Mountain climbers x 25 (right/left = 1)

The thang:

Leg circuit + burpees:

Squats x 15

Lunges x 15 each leg

Lt. Dans x 15 (lunge each leg + jump squat)

Burpees x 15

Merkin circuit + burpees:

Merkins x 15

Wide merkins x 15

T-merkins x 15

Burpees x 15

Ab circuit + burpees:

Bruce Lee’s x 15 each

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches (4 count)

⁃ American Hammers (4 count)

⁃ Scissor kicks (4 count)

⁃ Freddy mercuries (4 count)

Burpees x 15

All meeting in different locations due to pandemic. Goldstar/Zebra picked up the six with a 4.5 mile run at normal Tuesday AO (Falcon Hill).

COT

Prayer

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