27 strong at #thefalcon this morning. It is great to see the numbers between the falcon and Bastille continue to grow. A total of 50 this morning. Very strong.

Warm-ups: 2 lap Indian run into SSH, Imperial Walkers, arm circles, Slow count Merkins

The Thang

6 corners on football field;

Bear crawl to midfield for 15 Burpees

Sprint to corner for 25 jump lunges

Bear crawl to next corner for 20 clap Merkins

Sprint to midfield for 20 Jump squats

Bear crawl to next corner for 25 Monkey humpers

Sprint to last corner for 25 Carolina Dry Docks

(Plank till all are done)

Dips; 15 cadence count

Repeat 6 corners

Dips; 15 cadence count

Traveling Burpees for 3 minutes

Marys – Long slow flutters, rope climbers, LBCs, Russian hammers, planks