After much planning by Sawyer and 2 Ply, The Falcon was launched today. Pain and fun was had by all. And there was a box of chicken.
Warm-up
Run from parking lot to track
SSH x 20
IW x 20
WMH x 15
Arm circles x 10
Reverse x 10
Mountain climbers x 15
Merkins x 20
The Thang
Jacobs Ladder
Start with 2 burpees, run to top of hill 10 burpees
Run to bottom of hill 4 burpees, run to top 8 burpees
Run to bottom 6 burpees, run to top 6 burpees
Run to bottom 8 burpees, run to top 4 burpees
Run to bottom 10 burpees, run to top 2 burpees
Plank until all are done
Run to field
Walking lunge to the 50 yard line, 20 merkins, run back
Bear crawl to the 50, 20 merkins, run back
Crab walk to the 50, 20 merkins, run back
Sprint to the end of the field, 20 merkins
Sprint back to the beginning, 20 merkins
Sprint to the end of the field
Mary
LBC x 20
Heels to heaven x 20
Russian hammer x 20
Long slow flutter x 20
Ski Abs x 15
Parker Peter x 15
COT
