AO: THE FOUNDRY
QiC: TestTube
Date: 07/19/2024
Title: Core String of Pearls
Number of HIMs: 5
Clog, Falcon9, Huckleberry, Short Circuit
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Right over left toe touch, left over right, straight leg toe touch, through the tunnels, Backstreet basketball stretch, plank calf stretch, dive bomber, runners stretch, Caitlin Jenner, imperial walkers, arm circles, Michael Phelps, side straddle hops following Short Circuit
Tha Thang:
Run around the mile loop with 5 stops total
1st, 3rd, 5th stops
1 HIM is the timer while the rest do 1 of 3 holds, switching with each timer HIM.
Everyone switches between plank, laying on back with legs 6 inches up, and side plank
Timer: 10 Pull Ups, Bear Crawl up the mound and Crawl Bear back 2x, 20 Dips
2nd, 4th, 6th stops
1 HIM holds plank while the rest rotate exercises as timer. Then rotate each HIM through
Exercises: 10 WW2, 20 Gas Pumpers, 30 Freddie Mercs
5 Penalty burpees if HIM fails to hold plank during the exercise, only broke plank once
COT:
Announcements: July 27th convergence at The Ranch
Speed 4 Need in Sept
Prayers: praise for Clog’s friend Andrew as he progresses