DATE: 12/17/2020
AO: Falcon Hill
Q: Frank the Tank
PAX: Tails, Floater, Ditka, Burt Macklin FBI, Cobra, Goldstar
Warmup
SOYO
20 SSH en cadence
20 cherry pickers en cadence
Workout
10 burpees with the block
200 yard run
20 block squats
200 yard run
30 block curls
200 yard run
20 bent over block row
20 block sit-ups
200 yard run
Repeat but in reverse order
Count, COT, prayer, picture
Thanks for coming out on a great morning!
F3 Dayton 