7/28/2020
AO: Falcon Hill
Q: Goldstar
Pax: Swobbles, Cobra, Goldstar
That thang:
Mosey to the field house and grab a block. Mosey back around to pick up water. Mosey to the side of the school.
Round one:
20x squat thrusters with the block. Sprint to the first pole. 20x Merkins, sprint to the second pole, 20x squats, sprint to the third pole, 20x LBC’s.
Round 2:
40x curls with the block. Sprint to the first pole. 20x Merkins, sprint to the second pole, 20x squats, sprint to the third pole, 20x LBC’s.
Round 3:
40x bent over rows with the block. This time carry your block with you. Sprint to the first pole. 20x block Merkins, sprint to the second pole, 20x block squats, sprint to the third pole, 20x Block sit ups.
Take blocks back. Complete the beat down with a round of roasted pig:
Roasted Pig x1
2 sets of Bruce Lee consisting of the following:
20 Flutter Kicks per leg
10 Merkins
20 Leg Raises
10 Merkins
20 American Hammers per side
10 Merkins
20 Dying Cockroaches per side
10 Merkins
20 Freddy Mercuries per side
10 Merkins
20 LBC’s
10 Merkins
Cot
Counterama
Namerama
Photo
F3 Dayton 