AO: THE FOUNDRY
QiC: Falcon9
Date: 11/01/2024
Title: 3 Amigos
Number of HIMs: 3
Clog, Falcon9, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tunnels, Imperial Walkers, Hillbillies, Raise the Roofs, Arm Circles and Seal Claps and short mosey to warm up the heart.
Tha Thang:
Tabata Style Upper Body & Core work. 45 sec work and 20 sec transition rest.
1. Overhead Press with the U Bar
2. WWII's
3. Curls with the Dumbbells 25#
4. Gas Pumpers
5. Tricep Extensions w/ DB 35#
6. WWIII's with Cindy
7. Snatch and Press with DB 35#
8. X Factors
COT:
Reminder about CHAD1000 coming up along with RH Convergence.
Reminder about Speed for Need bridge run
New site Q for the Foundry in motion
Prayers for missing Pax