02/13/2020 AO Falcon

Q: Burt Macklin FBI

Pax: Mr Robot, Tails,Goldstar, Crockett, Swobbles, Stamp, Zebra, Cobra

WOD : one pax carries one block at a time up falcon hill x 3, carries blocks back down; other pax run lap around back 9. 5 manmakers at end of each round.

COT

Name o Rama

AO Falcon Hill 01/23/2020

Q: Burt Macklin FBI

Pax: Goldstar, Swobbles, Crocket, Zebra, Cobra, Stamp

Stretch

Strength and Conditioning circuits ( 25 reps, 20 reps, 15 reps) : Mountain Climber Calf Raises, over head arm claps, pushups, flutter kicks .

Hill sprint circuits ( 5 reps, 10 reps, 15 reps)

Pushups, hill sprint, burpees , sit-ups

Bear crawl hill up,down, up, stop

COT

12/28/2019 AO Dehavilland

Q:Burt Macklin FBI

Pax: Wilson, zebra, faucet, tails, gold star, kool aid, Elroy , Serena, San Diego , Rnc, Nader

B Mack’s Birthday beatdown

Stretch

Thunderstruck burpees

Run 1 lap

Core: 10 sit-ups, 10 flutter kicks, 10 leg press, 10 leg spreaders, 10 leg lifts, 10 sit ups.

Run 1 lap

Upper body: 10 burpees, 10x push ups, dips, diamond push ups, dips, wide grip push ups, dips , 10 burpees.

Run 1 lap

Cot

Count a Rama

Burt Macklin FBI Baby Boy Beatdown 11/26/2019

AO Falcon Hill 11/26/2019

Pax:8

Q: Burt Macklin FBI

Pax: 3x FNG, Stamp, Goldstar, Nader, Swobbles, Burt Macklin FBI

Kinetic stretching to field house : high knees , karaoke, walk and touch.

Blocks to school side light posts

10 xPU, sprint to pole 3; 10xPU, sprint to pole 0; suicide sprint, 10x PU; sprint to pole 1, bear crawl to pole 0, 10 man makers.

Round 2 is SUs instead of PU and lunges instead of bear crawl.

Round 3 is airsquats instead of SU. No lunges.

COT