AO: Falcon Hill
Date: 10.15.20
Time: 0530
Q: Swobbles
Pax: Cobra (ssss), Goldstar
Stretch/warmup:
Stretch OYO
SSH x 25 IC
Moroccan Night Clubs x 20 IC
Plank Jacks x 10 IC
Burpees x 5 OYO
The thang:
Mosey to blocks, mosey back to flag
Block Presses x 10 IC // Carolina Dry Docks x 20 IC (rd 1), Incline Block Merkins (rd 2), Decline Block Merkins (rd 3)
Block Squats x 10 IC // Squats x 20 IC (rd 1 & 2), Jump Lunges (rd 3)
Block Flutter kicks x 10 IC // Leg lifts x 20 IC (rd 1), American Hammers x 20 IC (rd 2), Freddie Mercuries x 20 IC (rd 3)
Burpees x 10 OYO // Plank to pick up the six
End round 1 & 2 with a lap. End last round by taking blocks back. Mosey back to flag.
Cool down with burpees to the beat of Tubthumping. Every time you the chorus says “I get knocked down”, we did a burpee!
COT
Prayer
F3 Dayton 