AO: THE FOUNDRY
QiC: Falcon9
Date: 07/12/2024
Title: It's only for 30 sec
Number of HIMs: 6
Clog, Falcon9, Huckleberry, Short Circuit, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Hang ems, Seal Claps, AIr Presses, Tunnels, Imperial Walkers, Side Straddle Hops
Tha Thang:
Pick up Cindy and meet at the Jukebox. Pax embarked on a Tabata style session designed to keep the heart rate at 80-90% of max.
The Round
-20 sec Slow Mosey / 30 Sec Run
-20 sec Slow Mosey / 30 Sec Run
-20 sec Slow Mosey / 30 Sec Run
Circle Up with Cindy
-30 sec Squats / 20 sec rest
-30 sec Merkins / 20 sec rest
-30 sec WWIII's / 20 sec rest
-30 sec Blockees / Back on track to mosey
Pax completed 4 rounds then closed out with static stretching….all had fun!
COT:
Reminder about Convergence for Effingham and Speed for Need Races coming up in Sept. Prayers for those not with us!