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!
Stretch/warmup:
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
F3 Dayton 