16 MAR 2021
AO: Falcon Hill
Q(VQ!): Court Marshal
PAX: Cobra, Court Marshal, Fence Post, Meatball, Swobbles
Conditions: high 30s, just finished raining.
Warm-o-rama:
Ankle, knee, hip, shoulder, arm, neck rotations 10R, 10L.
Upper back stretch
Hamstring stretch standing
20 SSH IC
10 merkins IC
10 potato pickers IC
20 imperial walkers IC
The Thang Part 1:
Plyometrics- squat jump, small square hop, jumping lunge alt legs. Max effort 5/3/1
The Thang Part 2:
10 rounds of 3 burpees followed by 10 thrusters holding a cinder block.
4 for the core became 2 for the core, bent leg raise for 1 minute and back bridge for 1 minute.
Count-o-rama
Name-o-rama
COT
F3 Dayton 