The Falcon has landed

DATE: 2024-05-25
AO: 300
Q: Creamsicle
PAX: Babyface, Miss Kitty
FNGs: @Bob The Builder
COUNT: 4
WARMUP: Warm up and stretch in 14’s (Falcon memory)
– SSH
– chain breakers
– Little arm circles
– world best stretch
– Knee to side R&L
– High Knees /Ring of Fire 🔥
THE THANG:
罒
FALCON
BEATDOWN
14
SIDE STRADDLE HOPS
14 REPS
FLYING SQUIRRELS
14 REPS
AMERICAN HAMMERS
14 REPS
LUNGES
14 REPS
CURLS
14 REPS
ONE LAP
GROUNDS
PICK UP THE SIX
14REPS
NO CHEAT BLOCK MERKINS
IN CADENCE
14 SIDE STRADDLE HOPS, welches, dragon, Merkin hell
MARY: two rounds players choice ab exercises
ANNOUNCEMENTS: runner events today
COT:1 John 4:16 Love overcomes fear