AO: THE FOUNDRY
QiC: Backstreet
Date: 05/25/2022
Title: Speed day at the Foundry
Number of HIMs: 5
Clog, Falcon9, noodles, Quikrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Lots of back, calf, and hamstring stretches
Picked up Cindy on the way to the back corner of the parking lot.
Tha Thang:
Use the little orange workout cones to do some sprinting and build a pyramid.
Got to a good wide spot on the pavement. Everyone set their cinder block on the baseline, and took a cone. Each PAX choose a good distance by sprinting at ¾ speed for 5 seconds. At the whistle (shout, whatever), stop and put the cone down. That became the distance for each PAX.
Did a pyramid workout (12’s, not 11’s)
1 OHP, 1 Squirrel — > sprint between the baseline and the cone
11 V-Ups & 11 Dollies — > sprint between the cone and the baseline
2 OHP, 2 Squirrel — > sprint between the baseline and the cone
10 V-Ups, 10 Dollies — > sprint between the cone and the baseline
Repeat till 11 OHP and 11 Squirrels and 1 V-Up and 1 Dollie
That’s 66 of all 4 exercises = 264 reps
Finish up with 10x 50ish yard dashes, walking back to the baseline each time.
COT:
It was decided that The Foundry would join The OG in Pooler Y for The Murph on Monday morning. @ Falcon 9 and @ Quickrete are soft commits for that.
Prayers were offered for @Hobby Lobby’s mama, who continues in the hospital and for @ Noodles mother in law who stayed an extra day in the hospital after her surgery. Prayers were offered for mercy and healing after the horrific school shooting and for an end to the war in Ukraine. @Falcon9 offered a praise for his buddy in Chicago who is up and walking and climbing stairs days after a double lung transplant.
Verse for the day.
Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.
James 1:19-21
Thank y’all for being out this morning, it is good for my soul to see you guys. @Gata, @ Reba, @Flat Tire, @ Huckleberry, @ Swabbie, y’all were missed and mentioned in one context or another. : )