27 strong at #thefalcon this morning. It is great to see the numbers between the falcon and Bastille continue to grow. A total of 50 this morning. Very strong.
Warm-ups: 2 lap Indian run into SSH, Imperial Walkers, arm circles, Slow count Merkins
The Thang
6 corners on football field;
Bear crawl to midfield for 15 Burpees
Sprint to corner for 25 jump lunges
Bear crawl to next corner for 20 clap Merkins
Sprint to midfield for 20 Jump squats
Bear crawl to next corner for 25 Monkey humpers
Sprint to last corner for 25 Carolina Dry Docks
(Plank till all are done)
Dips; 15 cadence count
Repeat 6 corners
Dips; 15 cadence count
Traveling Burpees for 3 minutes
Marys – Long slow flutters, rope climbers, LBCs, Russian hammers, planks
