1st F 08/21/2023 IT’S ONLY 30 SECONDS

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AO: THE FOUNDRY
QiC: Falcon9
Date: 08/21/2023
Title: IT’S ONLY 30 SECONDS
Number of HIMs: 9
Backstreet, Clog, Falcon9, Huckleberry, Minutemaid, Ndub, noodles, Quikrete, Short Circuit

Number of FNGs: 0
Name of FNGs:

WarmOrama:
Tunnels, arm circles, Imperial Walkers, Hillbillies, (5) Single count SSH into a Burpee, SSH’s

Tha Thang:
Timer was set:
-Get on track
-30 Sec Run
-20 Sec Rest
-30 Sec Run
-20 Sec Rest
-30 Sec Run
-20 Sec Rest Circle Up
-30 Sec of Merkins
-20 Sec Rest
-30 Sec of Groiners
-20 Sec Rest
-30 Sec of Squats
-20 Rest

Rinse and Repeat 5x
Close out with Sally Up Squats

COT:
Prayers for Min Maid Family, NDubs Son Ken & Jolene and Quickcrete’s M’s Cousin and her 5 Yr Old son just diagnosed with Cancer. Prayers for all Pax not to overlook how precious “time” is and that we are called to make the best of it.