AO: THE FOUNDRY
QiC: Falcon9
Date: 11/13/2023
Title: Build Up
Number of HIMs: 4
Clog, Huckleberry, Short Circuit
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tunnels, Arm Circles, Raise the Roof, Flying Squirrels
Tha Thang:
Pax ran a "staying alive" session with 3 exercises that were a deconstruction of a Navy Seal. Pax mosyed the track performing exercise 1at each cone. After completion of that set, mosey back to cone 1 (starting point) then to the next cone. Rinse and Repeat until you complete that round, once complete any Pax ahead goes to pick up the six to finish the round together.
Exercise Round 1 = Squats
Exercise Round 2 = Groiners
Exercise Round 3 = Mountain Merkins (Bring one knee in like a mountain climber, then alternate knee)
Rep Count
Cone 1 = 6 Reps
Cone 2 = 7 Reps
Cone 3 = 8 Reps
Cone 4 = 9 Reps
Cone 5 = 10 Reps
Once we completed all 3 round, Pax circled up at the flag to apply what they just learned into 10 Navy Seals to close out.
Short round of Mary to help stretch out a couple sore backs in the group!
COT:
Prayers for Clogs M and the back issues she is experiencing, Prayers for Noodles and the next steps in his life involving his ministry.
Reminder of Bridge Run, annual football game coming up and updates regarding S4N.