17 PAX for a Falcon workout on the Friday before Halloween.  6 for EC and 10 for coffeeteria.  The coffeeteria crew consisted mostly of Starskys (always welcome), who worked out elsewhere which may not technically make them Starskys.

Warm Up

SSH x 25.  I’ve Q’d 50+ times in my 5 F3 years and always start with SSH.  I have no idea why.
Willie Mays Hayes x 10. Run like Hayes, play like Mayes
Good Morning x 10
Little Baby Arm Circles x 10.  Reverse.  Again, I reverse every time.  Why?
Imperial Walker x 20
Slow Merkins x 10

The Thang

Fellowship jog to Woodcroft parking lot
Merkin ladder through the parking lot
10 Merkins, run to the end, 9 Merkins and on to the next row. Decrease Merkins by 1 until down to 1 Merkin

Run it back but Monkey Humper Ladder.
10x monkey humpers, 9x monkey humpers and on down to 1.

Fellowship jog to ABC liquor store (Walkabout asked if he was exempt since he’s not yet 21. No exemptions).

All Pax lined up against the wall for People’s Chair.
Hold the position until each PAX completes a 10 count.

Balls to the Wall
Hold the position until each PAX completes a 5 count.
17 x 5 count seemed longer than I expected.

Bear Crawl ring of fire.
Bear crawl 1/2 way around the building then stop.
Each PAX performed 5 Merkins while other PAX hold plank position

Lunge walk ring of fire.
Complete the loop with lunge walk until back to starting point.
Each PAX performed 5 squats while other PAX held squat position

One lap around ABC store, stopping at each corner for:
5x Burpees
10x Merkins
15x WWII
20x Squats

Fellowship jog back to the Falcon for Mary.

Mary

LBC x 20
Flutter Kick x 30
American Hammer x 20
Ski abs x 20

PSA