Falcon Hill – 4.28.20

AO: Falcon Hill

Date: 4.28.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Zebra/Wilson picked up the six with a different workout

F3 Dayton is working to get back to a safe normal. Join us!


Arm circles

Bad boys

Cobra stretch

Leg stretch (right, left, middle)

Pretzel stretch

High knees x 15 (4 count)

Mountain climbers x 20 (4 count)

Side straddle hops x 25 (4 count)

The thang:

Tabata style (20 seconds on, 10 sec rest)/8 rounds of each exercise – last 3 exercises were 6 rounds for time purposes

Round 1: Merkins

Round 2: World War 2’s

Round 3: Squats

Round 4: Side straddle hops

Round 5: Dips

Round 6: Gas pumps

Round 7: Burpees

Cool down:

Light jog in place for 1 min or jog short distance around your chosen AO

COT/Prayer via slack

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