AO: THE FOUNDRY
QiC: TestTube
Date: 02/16/2024
Title: 2 Steps Forward, 1 Step back (The Paula Abdul)
Number of HIMs: 6
Clog, Falcon9, Lamont, Sakrete, ShamWow
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Right foot over left touch your toes, left foot over right touch your toes, Don Coyotes, Quad Stretch right, Quad stretch left, Calf Raises, Plank downward dog, under the fence, right arm up, left arm up, little baby arm circles, chinooks forward and reverse, SSH
Tha Thang:
Wake up Cindy, PAX choice carry to Stop 2
Mosey to Stop 1
10 Pull Ups
Mosey to Stop 2
30 Tri Ext
Back to First Stop
10 Pull Ups
Mosey to Stop 3
20 Hand Release Merkins
Back to Stop 2
30 Tri Ext
Choice Carry Cindy to stop 4
20 Squats
Leave Cindy run to Stop 3
20 H/R Merkins
Run back to stop 4, pick up Cindy and run to Stop 5
30 Lawn Mowers
Carry back to stop 4
20 Squats
Rifle carry to stop 5
30 Lawn Mowers
Carry over to the grass for a Murder Bunny Burpee break. MB from start position to lamp post 5 burpees, murder bunny back 5 burpees.
Round 2
First stop
10 Up and over Cindy Merkins
Rifle Carry to Stop 2
20 Gravediggers
Suitcase Carry to Stop 1
10 Up and over Cindy Merkins
Falcon9 enjoyed it so much he named this workout The Paula Abdul
COT:
Prayers: Sakrete’s friends the Torrence Family and another family in Summerville. Cancer diagnosis, treatments and surgery