An incredible fall morning at The Falcon as 11 PAX got the weekend off to a good start. We were missing many faithful as they prepared for the GORUCK.
Warm up-we ran down to the tennis courts and did:
SSH x 20
Squats x 15
FM x 15
MC x 15
GM x 15
Windmill x 15
The first exercise consisted of:
Peoples chair, balls to the wall, walking lunge to the net, 10 merkins, walking lunge back, plank, low hold plank. Repeated this but traveled via bear crawl, crab walk, and the loved crawl bear.
It was then off to the track for some Dirty McDeuce, OBT’s favorite. We started with LBCs, Flutters, and freddy mercurys followed by a lap around the track. We repeated that with other rounds that included merkins, dry docks, MCs, boxcutters, sperkins, J-Lo(which we understand Riggs found on JLO’s blog), and burpees. We headed back up to the parking lot with a full sprint that KJS killed. Not sure what he had for breakfast.
Mary consisted of Russian hammers and something else that eludes me. Prayer requests for LoPair and Lucas, who is a cousin of Boucher that was involved in a motorcycle accident. I am grateful for this group being out this morning and the chance to lead. There aren’t many better ways to start your day that with F3.
