A great morning for 22 strong at The Falcon. Between The Falcon and Bastille, we are seeing great numbers for Fridays. Keep up the good work.
Warm up
Ssh x 30
IW x16
Air squat x 25
Arm circle x10
Reverse x 10
Peter Parker x 10
Parker peter x10
Far side of football field
Contra burpee merkin pyramid 1 -10 and back down
Mosey over to the guard rail for some help
10 derkins
30 dips
10 irkins
30 dips
Backward run up back drive 40 air squats and mosey back down
Rinse repeat x 3
Mosey or sprint back to football field
Merkin climber pyramid to 7 and back down
Run back to parking lot for Mary
Carolina Dry dock x 15
LBC x30
LBC x10
Plank o Rama x 2 min
