Have been reflecting on history of the F3 and the various sites…saw this allusion to the Falcon beginning with 2-Ply and Sawyer – https://f3churham.com/winter-warriors/
Also was looking into who Jordan High School was named after – Named for Duke administrator, school board chairman, and life-long educator Charles E. Jordan….shared various Falcon Trivia tidbits throughout workout – https://en.wikipedia.org/wiki/Charles_E._Jordan_High_School

Warm up
SSH IC x 20
IW IC x 10
HB IC x 10
Manafort good morning IT x 5
WMH IC x 10
Mtn Climber IC x 20
Slow merkin x 10

Falcon mosey (with arms out flapping) down Garret rd side walk to the back entrance to the parking lot

Paula Abdul (2 forward, 1 back)
Bear crawl/crawl bear back stretch of parking lot – 26 spots…seemed longer!

Mosey To the guard rail
20 tempo dips/10 slow squats
15 tempo dips/15 slow squats
10 tempo dips/20 slow squats

Mosey to blocks
OYO on the way up
5 blockees
10 thrusters
15 over head press
20 triceps extensions
25 bent over rows
30 curls
Fellowship recovery mosey to end of parking lot
Cadence counted on the way back down
30 curls
25 bent over rows
20 triceps extensions
15 over head press
10 thrusters
5 blockees

Mosey back to startex
Audibled from balls to the wall due to time and straight to

Mary
Flutter kick IC x 50
Freddie Mercury IC x 25
Falcon (Superman’s) IC x 10
Heels to heaven IC x 25
COT
Knightshift and Ocho encouraged men to consider the Summit Men's Retreat.
Focus on developing "community" in all its forms.
Aye!