The Falcon holds a very special place in my heart so I was especially honored on this day to lead the Men of our Tribe. It's easy to skip leg day – so I wanted to make sure that wasn't going to happen – not on my watch- and I also wanted to incorporate some solid core work too.
Intro / Welcome / Disclaimer/ Count off
Warm up:
Jogging on the spot / alternating with High Knees and Bum Kickers
SSH IC x 25
WMH's – good stretch
Mountain climbers IC x15
Chinook both directions – IC x 10
Michael Phelps IC x10
From the parking lot the gents were given instructions for the ME – I wanted to make sure we made the most of our time – PAX were instructed to run from the parking lot to the Brick Pile – pick up one brick and Suitcase Carry from there to the bottom of the circle/hill – making sure to alternate the brick once exhausted – ensuring the core was engaged – first to reach the bottom planked it out while the others gathered.
The THANG
Beginning at the bottom of the hill: PAX would begin with 1 Thruster (using the Brick), backwards run up to the second speed bump – x10 deep squat jumps- forward run back to start ex – rinse and repeat ensuring you were always going down one/up one and equaling 11.
Soundtrack for the ME was brought to you by Triumph, RUSH and April Wine.
After the PAX completed this set – the group knocked out 5 more Thrusters IC as a group – travelled the hill to the top – knocked out 10 jump squats as a group and returned to start ex.
PAX then returned their Bricks to the pile the same way – suitcase carry – alternating when needed until the Brick met the pile.
From there we returned to the parking lot for Mary.
Mary
Seated AB circles AMRAP 1 minute
Reverse AB circles AMRAP 1 minute
Drunken Mountain Climbers AMRAP 1 minute
Rest
Plank March AMRAP 1 minute
Scissors AMRAP 1 minute
Swamp then went Beast Mode and took us out with 55 Flutter Kicks
Light upper and lower body stretch to cool down – and time was up.
Announcements and Prayer Requests
King Ll reminded everyone of the prayer group he and Bebe run on Fridays (need further details on that) – prayers to all involved in the East European conflict.
TPS provided us with the background on the Run for Malawi and will post all the details in the channel.
YHC took us out – it is my belief that the world we see is a direct reflection of what we have in our hearts – so let's go out today with Love, Peace, Patience and Grace for our brothers and sisters in our hearts as we are all connected – and make a difference in our own little part of the world.
PEACE and LOVE to my brothers – Loonie