• When: 2019-08-30
  • QIC: Freebird
  • The PAX: Gomer , Kamikaze, Turnpikr, Hugo, Wham, Katiness, Quaker, Turncoat, Toy


Freebird Friday

Warmup

Side straddle hop

Through the top

Imperial walker

Little baby arm circles

Calf stretch

Quad stretch

 

Get blocks and bricks

 

Blocks

Curls for the girls

Lawn Mower Pull

Chest Press

 

Run circle

 

Bricks

Tricep Extension (over head)

Tricep Extension (lean down-each arm)

Lateral Raise

Front, middle, side

Run circle

Rinse and Repeat

 

Run to Bottom of Hill w/ Bricks

Bernie Sanders 1/2 way up

Side Straddle Hops (25)

Raise the Roof (w/ Bricks)

 

Back to AO

 

Ab Work

30 LBC

30 Flutter kicks

 

Finish with Planks