YHC was excited to get the Falcon AO off to a great start in 2020 and wanted to set the tone with an intense full body work out, with a focus on quality reps and good form. In thinking a theme, YHC settled on targeting exactly 363 reps in the workout – the number of days left in the year.
3 PAX kicked off Falcon 2020 with Man Makers Extra Credit and a hearty group of 16 PAX brought it!
Warm-Up
SSH IC x 10 (10)
IW IC x 10 (20)
Arm circles IC x 10 (30)
Reverse Arm circles IC x 10 (40)
Mountain climbers IC x 10 (50)
T-Merkins IC x 10 (60)
Slow squat IC x 10 (70)
The Thang
Mosey from the parking lot down the sidewalk to the back entrance of the parking lot
Traveling burpees IC x 10 (80)
Lunge walk IC x 10 (90)
Bear crawl to the “10 mph sign” 20 IC reps (110)
Grab some rail for…
Slow dips IC x 10 (120)
Wide grip derkins IC x 10 (130)
Slow dips IC x 10 (140)
Slow Standard derkins IC x 10 (150)
Slow dips IC x 10 (160)
Slow Diamond derkins IC x 10 (170)
Crawl bear to the bottom of the hill 20 IC Reps (190)
Slow squat IC x 10 (200)
Tuck jump x 10 (210)
Run to top of traffic circle x 5 (215)
Backward run to bottom of the hill x 5 (low squat hold until everyone’s done) (220)
Recovery walk to traffic circle
8 count body builders IC x 10 (230)
T-merkins IC x 10 (240)
Mosey to the parking lot for….
Mary
LBC IC x 20 (260)
Flutter kick IC x 50 (310)
Heels to heaven IC x 25 (335)
American Hammer IC x 25 (360)
Merkin ring of fire x 3 (*363*)
COT
Gratitude for the opportunity to be out with this great group of men.
Prayers for Jennifer Mueller & the whole Mueller Family as Jennifer deals with some health challenges.
Prayers to Mike Chapman who had a bacterial infection in his lungs which led to some significant heart issues and is recovering.
Prayers for our political and military leaders for wisdom and compassion as events unfold in Iran and the Middle East. Prayers of safety for our members of the military who serve and protect our country and freedoms and be thinking of their families’ and communities.
Sign up to Q the Falcon https://docs.google.com/spreadsheets/d/1ml7i8w3YFEzmW4fFlJQMc-NHpJcxuGWKr3HEGl4HuZE/edit#gid=0 and your other AOs…leading workouts is a fundamental responsibility of active membership in F3. If you want a co-Q, let Loonie or I know – we are happy to help!
Aye!