AO: Falcon Hill
Date: 01-14-2021
Time: 0530
Q: Armstrong
PAX: Ditka, Goldstar, Bear (Grrr), Cobra (sss), Cornelius
WARMARAMA:
- Stretching OYO
- 20 sets Freddy Mercury’s
- 20 sets Windmills IC
Mosey to shed to get blocks.
MUMBLECHATTER: At 14 years old, @Bear is a veteran Dayton F3 PAX! Bear has been posting steady for 2-3 years now!
Thank you @Tails and @Cobra for bringing this young man out…this is F3 at its finest!
THE THANG:
· 10 Burpees orBlerkins
· 20 Burpees orBlerkins
· 20 Burpees orBlerkins
- 10 Slow Block Curls IC
- 10 Slow Overhead Block Presses IC
- 20 Step Ups onto bleachers or Leg Lifts w/ Block overhead)
· 20 Step Ups w/ Block or“ “
· 20 Step Ups w/ Block or“ “
2 Sets of Crab Walks + Bear Crawls back to the Flag!
F3 Dayton 