AO: THE FOUNDRY
QiC: Turnbuckle
Date: 01/13/2023
Title: TB BIRTHDAY Q
Number of HIMs: 11
_Not Registered, Backend, Clog, Falcon9, Hobby Lobby, noodles, Quikrete, Reba, Swabbie, Turnbuckle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
25 SSH
25 TTT
Tha Thang:
25 SSH
25 High knees
Sprints 200 m
High plank
Joker 25 SSH
25 Bulgarian split squats
25 Low Plank
25 luge
100 monkeys Humpers
25 Freddie Mercury
25 Smurf jacks
25 Low,slow squats
25 Derkin
25 Oblique crunch
25 Jumping lunge
25 High slow flutter kick
25 WWT
25 Hand clap merkin
Backward run
Plank Jack
25 MTN climbers
25 WW2
25 Standing lunge
25 Merkin
25 Rosalita
25 Squats
25 Carolina dry docks
25 Dips
25 Merkin
25 Incline merkin
100 calf raises
25 Wojo squat
25Hand release merkin
25 Diamond merkin
25 Lil baby crunch
100 arm circle
25 American hammers
25 Flutter kicks
25 Ranger merks
25 BURPEE
COT:
Follow the Chanel for the upcoming races and pushing opportunities
Pray for Carley and her mom who has Covid T claps for a full week of AO workouts at the Foundry.
Plaedge. Prayer Falcon 9