AO: THE FOUNDRY
QiC: Falcon9
Date: 07/25/2022
Title: Get it and Go
Number of HIMs: 9
Hobby Lobby, Minutemaid, noodles, Quikrete, Reba, Sherman, Swabbie
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm Circles, Raise the Roof's, Tunnels, Imperial Walkers close with one round of 4x4x4's. Drop to plank, 4 Merkins + 4 Mountain Climbers back up, rinse and repeat 4 times.
Tha Thang:
Mosey to the Prison yard for Tabata style session. 8 Stations, each station 45 sec of work 10 sec rest. On the 8th station all Pax take a parking lot lap then back to the Yard to repeat! Completed 3 Rounds Stations were:
Squats
Overhead Tri Extensions (25 or 35# DB)
Bent Rows w/ CIndy
Bar Curls (1 or 2 Cindy's )
Crucible Merkins
Dips + Get up (Dip on stacked Cindys and push up to standing position)
Snatch Press (25 or 35# DB)
KB Swings with Cindy
COT:
Hobby's mom doing well, Minute Maid's nephew recovering from surgery still, Quickcrete and Tiger's eye have a safe trip to the Spartan race, Tiger's Eye friends father struggling with MS, his name is Freddie.