Falcon Hill – 10.15.20

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

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