A great morning to sweat. The Falcon numbers suffered from either an early start to Labor Day or a long night of football. Regardless, there were still 12 PAX that got it going early this morning.
Bear crawl to the path to the field. A warmup jog down and lap around the field led to our warm up which consisted of:
SSH x 25
Merkins x 20
WMH x 10
Merkins x 20
BAC x 10
Reverse x 10
Merkins x 20
Squats x 10
The PAX then ran over to the “Jacobs Ladder” hill as it were referred to. Sprint up and around the traffic circle and back down followed by 20 merkins OYO and plank. Everyone wanted more so we did again. We then headed to the tennis courts. Bear crawls to each corner for cadence exercises. We did merkins, MCs, ski abs(in honor of subprime), dry docks. This was followed by the same rotation but we crab walked. We headed back to the hill for more sprints. It was time for Mary.
Russian hammer x 15
LBC x 15
freddy mercury x 15
planks – low hold x 2 rotations
Neither Bastille not The Falcon will happen next week as we ALL head to Fetzer for the 9/11 memorial stair climb. You do not want to miss. Thoughts and prayers out to Gordo as well. Thanks to all for the opportunity to lead this morning.
