Falwell

March 1, 2018 – The Forum – The Fire Drill Hills

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10 PAX made it to The Forum for a fire drill.

Warm Up
SSH x 30
Willie Mays x 20 in cadence
Ray Lewis x 15 in cadence

Run down to back of Central
Merkins x 25
American Hammer x 50
Dips x 25

Bear Crawl up small hill
Dutch Skate x 20
LBC’s x 50

Run back to bottom of Wald Park Hill
Burpees x 15
Iron Tribe Sit Ups x 20
Bear Crawl 1/4 up hill
Back Pedal 1/4 up hill
Sprint up 1/2 hill to tennis courts

Fire Drill x 10
Sprint Waterfall
Plank to “Do You Want To Build A Snowman”
Sunrise Stretch

 

 

The New Stuff – The Forum – 2/20/2018

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18 PAX, including 1 FNG (Gitmo), posted at The Forum to try something new.

Warm Up
SSH x 30
Willis Mays x 20
Little Baby Arm Circles x 15 front and back
LBC’s x 40

The New Stuff
Mosey to the track

1 Lap
10 Pull Ups
10 Dips
10 x Bobby Hurley

1 Lap
10 Pull Ups
10 Dips
10 Cheerleaders

1 Lap
Burnout Pull Ups
Burnout Dips
20 E2K

1 Lap to the parking lot
20 x Captain Thor

Fire Drill x 10

Plank to “A Whole New World”

Sunrise Stretch