AO: DeHavilland (Delco Park)
Date: 1/9/2021 @ 0700
Q: Ditka
PAX: Crocket, Kiddie Pool, Armstrong, Swobbles, Tails, Faucet, Skywalker, Cornelius, Bear, Wilson
Warm up and stretch on your own.
-Clock Merkins
-Run the parking lot line, 5 LBC at each line. 7 lines x three rounds -Bird dogs x 20, x 2
-Frog Swats/Squats, start at 1, increased to 10. I did the math…112 total. -Plank in the volleyball court, created a beautiful square mosaic with our hands -Duck.. Duck…Bear-crawl!
-Jog to the lake with overhead/seal claps
-Frog squats/squats x 15
-Jog to the Flag, after 5 inclined merkins
-All this while passing the burpee dodge ball every 5 mins. If you have the ball, you get 5 burpees and still meet the exercise standards going on.
These are just a few of the Men of F3. Come join the camaraderie.
F3 Dayton 