AO: Falcon Hill
Date: 01/28/2021
Time: 0530
Q: Cornelius
Pax: Ditka, Goldstar, Swobbles, Frank the Tank, Cobra
Warm up: Back arches, Side straddle hops
Part 1:
Circuits, 3min rounds, 1 min rest, 6 stations
Jump rope
burpees
Indian club
pull a sixty pound sand bag to yourself with attached rope, run to stretch the rope back out and repeat
Bag O Pain. (70 lbs of rubber mulch, no handles) 5 slams, 5 under hand throws, 5 over hand throws, repeat
Weighted ruck step ups
Part 2:
Play ultimate frisbee with a lighted glow ball. Whenever the ball is fumbled all pax do 5 burpees. We fumbled 15 times. You do the math.
Videorama
COT
Pic
F3 Dayton 