Falcon Hill – 12.12.19

AO: Falcon Hill

Date: 12.12.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Bad boys

Overhead bad boys

Arm circles

Cobra stretch

Child’s pose

Quad stretch

Leg stretch

Cotton pickers x 15 in cadence

Side straddle hops x 15 in cadence

Mountain climbers x 15 OYO

The thang:

Run to each light post and increase reps + 5 at each (except burpees + 2)

Merkins x 5, 10, 15, 20, 25

Squats x 5, 10, 15, 20, 25

Flutter kicks x 5, 10, 15, 20, 25

Burpees x 2, 4, 6, 8, 10 and 1 at each pole on the way back

COT

Prayer

PAX: Zebra, Goldstar, Tails, Stamp, Crockett, Swobbles

Falcon Hill – 11.21.19

AO: Falcon Hill

Date: 11.21.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Quad stretch

Leg stretch

Bad boys

Overhead bad boys

Arm kettle swings

Arm swing butt kickers

Mountain climber

Side straddle hops

The thang:

Dora 1-2-3’s at the hill

100 Merkins

200 Squats

300 Flutter Kicks

Mosey to parking lot

Bearpees

Bear crawl 3 spaces, perform burpee

5 burpees at the end

Repeat back to start

COT

Prayer

PAX: Goldstar, Crockett, Zebra, Burt Macklin FBI, Nader, Swobbles

Falcon Hill – 11.12.19

AO: Falcon Hill

Date: 11.12.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Quad stretch (newly named quad stretchingtons)

Bad boys

Arm circles (forward/reverse)

Side straddle hops x 15 in cadence

Mountain climbers x 15 in cadence

Bruce Lee’s x 15 in cadence

⁃ Leg Raises

⁃ LBC’s

⁃ Dying Cockroaches

⁃ American Hammers

⁃ Scissor kicks

⁃ Freddy mercuries

⁃ Heel touches

The thang:

In parking garage

Start at back of garage – perform exercise x 1

Run to middle of garage – perform exercise x 2

Run back to start – perform exercise x 3

Repeat back and forth up to 10

Round 1 – merkins

Round 2 – squats

Round 3 – burpees

COT

Prayer

PAX: Crockett, Tails, Goldstar, Swobbles

Falcon Hill – 11.7.19

AO: Falcon Hill

Date: 11.7.19

Time: 0530

Q: Swobbles

Stretch/warmup:

Leg stretch on wall

Bad boys

Arm circles

Quad stretch

Leg stretch

Side straddle hops x 15 in cadence

The thang:

Grab blocks

Exercise with block x 15, 3 rounds per exercise

Run to light post and back between rounds (approx. 20 parking spaces)

Exercises: block press, block row, block swings, leg lifts with block

COT

Prayer

PAX: Goldstar, Zebra, Crockett, Phone Home, Swobbles