AO: Smart Park
Date: 11.6.20
Time: 0530
Q: Swobbles
Pax: Packer, Floater, Doogie, Carmen San Diego
Stretch/warmup:
Bad boys, overhead bad boys, quad stretch, leg stretch, cobra stretch, pretzel stretch
The thang:
We ran between the 4 light posts that make a square at Smart Park. At each light post we performed an exercise and our rounds consisted of a pyramid set of 5, 10, 15, 20, 15, 10, 5.
Light post 1 – Squats
Light post 2 – Burpees
Light post 3 – Ab exercise (dying cockroaches, leg lifts, flutter kicks, Freddie Mercuries, American hammers, LBCs
Light post 4 – Burpees
Very last set of 5 burpees were navy seal burpees.
Totals:
Squats – 80
Ab Exercises – 80
Burpees – 160
COT
Prayer
F3 Dayton 