AO: THE FOUNDRY
QiC: Falcon9
Date: 09/11/2024
Title: IPC Week 1
Number of HIMs: 7
Backstreet, Falcon9, Huckleberry, noodles, Pippette, ShamWow, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tunnels, Imperial Walkers, Air presses, SSH and Slow Squats
Tha Thang:
The 11s
2 cones 30 yards apart
EMOM 4 minute Timer …3 burpee every 4 minute
10 thrusters 1 Hand Release Merkin (bear crawl down and back)
9-2 – lunge down and back
8-3 – burpee broad down and back
7-4 – run down and back
6-5 – murder bunny down and reverse
5-6 – bear crawl
4-7 – lunge
3-8 – burpee broad
2-9 – run
1-10 – murder bunny
COT:
Reminders of the BlueSky Acres community event and S4N races coming up.