AO: THE FOUNDRY
QiC: Falcon9
Date: 10/16/2023
Title: Every 30
Number of HIMs: 6
Falcon9, noodles, Quikrete, Samson, Short Circuit, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank it out during disclosure, Runner’s stretch, Arm Circles, Raise the Roofs, Tunnels, Imperial Walkers, Hill Billies
Tha Thang:
Every 30 Seconds
Set 1- Medium Gear Mosey
Set 2- High Gear Mosey
Circle Up
30 Sec of Work, 5 sec to transition
1. Merkins
2. Squats
3. LBC’s
4. SSH
5. Crucible Merkins
6. LT Dan’s
7. WWII’s
8. Jon Boats
9. Carolina Dry Docks
10. Side Lunge
Back on Track
Rinse and Repeat 4x
COT:
Prayers for Isla, Ranch Anniversary this Saturday, reminder of Bridge Run for S4N, Prayers for those abroad in Israel.