AO: THE FOUNDRY
QiC: Hobby Lobby
Date: 11/09/2022
Title: 22 a day
Number of HIMs: 6
Clog, Falcon9, Hobby Lobby, Huckleberry, noodles, Quikrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank/w disclaimer
Chinooks
Seal Claps
TTTs
Maraccan Night Clubs
Imperial walkers
22s SSHs
Tha Thang:
Today the Pax remembered all the veterans that go down quietly in the darkness of suicide. Average is still 22 a day. I pray we can reverse that.
The rep count was 22 for each workout and we ran a suicide run in between each one. Cindy helped modification up.
1. Merks
2. LBCs
3. Incline Merks
4. LBCs
5. Decline Merks
6. LBCs
7. Kettle bell Swings
8. Freddy Mercury’s
9. Bent over Rows
10. Freddy Mercury’s
11. Deadlifts
12. Freddy Mercury’s
13. Weighted Squats
14. 44 Flutter Kicks
15. Lunges
16. 44 Flutter Kicks
17. Bolgarian Split Squats
18. 44 Flutter Kicks
19. Calf Raises
20. Rosalitas
21. Curls
22. Rosalitas
Put Cindy away and grabbed 22 bonus pull ups each. And took the long way to the flag. Approximately .70 of a mile.
COT:
Thank a Veteran every time you see one and let them know you appreciate them. God bless America.
Upcoming Chad workout at the OG 0500 Friday morning.
Regular schedule workout at the foundry this Friday brought to us by Falcon9.
Sign up for Speed for Need! Dec. 3rd – F3 Expo tent on December 2nd.
Possible Parade appearance on November 19th
Continued prayers for Joleen, Joe, Donna and Quikcretes Relative for a full recovery.
Pledge
Prayer
We are a lot better now then we were at 5:29am.