AO: THE FOUNDRY
QiC: Backstreet
Date: 10/27/2023
Title: Hamburger!
Number of HIMs: 7
Falcon9, Huckleberry, Quikrete, Short Circuit, Swabbie, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Normal stuff, Tennessee Rocking Chairs, Imperial Walkers, side-Straddle Hops, various stretches
Tha Thang:
Approx 300 yard course, 4 equalish increments
(5) Burpees at the baseline, run to 1/4 mark,
(25) squats, run backwards to the baseline
(5) burpees, run to 1/2 mark, (50) LBCs, run backwards to the baseline
(5) burpees, run to 3/4 mark, (75) Mountain Climbers, run backwards to the baseline
(5) burpees, run full length , (100) Side-Straddle Hips, run backwards to the baseline
Gather up the Cindy’s each PAX choose favorite block workout. There were chest presses, grave diggers, Air Jordans, squats, tricep extensions, etc.
Return to the running course, and re-run as a suicide, no pain stations. A little more than 2 miles of running
COT:
Prayers were requested for baby Isla, growing but still needing a heart surgery. Numerous folks with cancer were mentioned. Swabbie has a son getting married tomorrow.
Thanks for coming to work out today. Verse is:
Hebrews 5: 7-9:
“In the days of his flesh, Jesus offered up prayers and supplications, with loud cries and tears, to him who was able to save him from death, and he was heard because of his reverence. Although he was a son, he learned obedience through what he suffered. And being made perfect, he became the source of eternal salvation to all who obey him…”