11/19/2020
Ao: Falcon Hill
Q: Goldstar
Pax: Frank the Tank, Burt Macklin FBI
Warm up:
Stretches OYO
SSH x20 IC
1.37 mile warm up run
Roasted pig at the playground
Roasted Pig:
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
20 heel touches
10 Merkins
20 Leg kick ups
20 Merkins
Mosey to start position. We had some time left so that meant a lap around the track. Stop at each light pole.
x10 burpees at each light pole.
Mosey back to start. Closing back and hip stretches.
COT
Counterama
Namerama
Photo
F3 Dayton 