AO: DeHaviland
Date: 07-17-2021
Time: 0700
PAX: Zebra, Wilson, Swobbles, Jiffy, Johnny-Five(Welcome!), Ditka, Faucet, Crockett, Armstrong(q)
WARMARAMA:
One minute Q Lesson from Site Lead Wilson while holding a Plank
1-handed plank, 30 secs per side.
2-handed plank, 60 secs
ONE DOZEN:
-Fire Hydrants
-Pointers
-Sets of Block Flutter-Kicks
-Block Side Bends
-Block Rows
-Block Curls
THE THANG:
Hike w/ 4 Blocks hung from 2×4’s, plus two 60# sandbags. Circulate and spell a brother as needed. Arrive at Pull-up station. Sprint between Pull-up station & Picnic shelter. Perform exercises at each:
-Pull-Ups or Chin-Ups
-One Dozen inclined Merkins
-5 Pull-Ups or Chin-Ups
-One Dozen Tricep Dips
-5 Pull-Ups or Chin-Ups
-Two Dozen sets of Step-Ups
-5 Leg Lifts or Hanging Crunches
-5 Burpees, plus one dozen Tail Feather Squats (Tx Ditka, add it to the Exicon!)
–5 Pull-Ups or Chin-Ups
-Gather coupons and hike back to the Flag
-Bat-Wings
Count off | NameOrama | COT | Picture
F3 Dayton 