A great morning at The Falcon was had by 18 PAX. The Man Maker EC was in full effect as usual, and the weather was super-mild and just right for an early morning sweat.
Warmup-o-rama
No new guys today so we got right to it with a lap around lot to warm up. A few of the staple warm-ups came out SSH x30, WMH x 15, IW x30, Moroccan Nightclubs x30, OH Claps x30.
The Thang
Series I:
Bunny Hop across the parking lot, 20x WWIIs at the end, Low Squat Hold.
Bunny Hop back across the parking lot, 20x WWIIs at the end, Low Squat Hold.
Bunny Hop across the parking lot, 20x WWIIs at the end, Low Squat Hold.
But kickers to shake out for the tunnel transition where we partnered up and each knocked out 30 I-Beam Pull-ups.
Series II:
Mosey to the lower Falcon near the guardrail and steps at the bottom drive.
Sprint Uphill across the first set of steps, the second set of steps, and up to the fence for 20x Tuck Jumps.
First one back picks an exercise. Doogs was #1, and had a thoughtful High Plank Touching Body Parts movement that felt like I was playing Twister, a good test of core and balance.
Repeat the Uphill Sprint and 20x Tuck Jumps. 1st one back picks the exercise. Again, Doogs, out of the FartSack and to the finish line with a Heels to Heaven call.
One more round uphill to the top, 20x Tuck Jumps, then back to the start point.
For the transition, we partnered up and did some Accountability Merkins where on Partner #1 places his fist on the ground and Partner #2 touches his partner’s fist with his chest. Each partner pushes for Max Merkins in a one-minute timed interval.
Series III:
Mosey to the bottom of the hill on the West edge of campus.
We lined up by the Porta John and Backwards Ran Uphill to the top and knocked out 10x Burpees. Nails reminded us that he hates Burpees.
Repeat with Backwards Run and 10x Burpees at the top. Sprint back to the The Falcon parking lot via the sidewalk by the road.
Mary
Ring of Fire High Plank Low Plank to shut it down.
COT
Thankful for the brothers at F3 and the positive encouragement each brings to the table. Let’s keep the momentum up for 2019! Happy 15th wedding anniversary to the Beanos, and lets cross our fingers that Loonie gets to sleep in a bed this weekend.