AO: THE FOUNDRY
QiC: Sakrete
Date: 12/27/2024
Title: Sakrete and the No running BC (not Betty Crocker)
Number of HIMs: 3
Falcon9, noodles, Sakrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer and core principles while doing Micheal Phelps
Mission Statement
Credo
Leave arms up until instructed to drop: All IC x 10
LBAC
LBAC reverse
Seal clap
Raise the roofs
Drop arms
Flamingo Stretch each leg
TTT x 10 IC
50 calf raises
Tha Thang:
Start music. Every song change for remainder of workout 3 burpees
Round 1: Starting at light pole by flag
30 curls on Q
20 tri cep extension on Q
10 around worlds (passing Cindy around body. Each rotation is 1 rep
30 calf raises
Rifle carry to light pole nearest batting cages
10 colosseums OYO
20 calf raises
Rifle carry back to starting point
Round 2: 30 squats on Q
20 jump squats on Q
10 Nolan Ryan’s each arm OYO
30 calf raises
Sumo squat back to light pole beside cages
10 colosseums
20 calf raises
Sumo squat back to starting point
Repeat round 1
Repeat round 2 minus sumo squat movement due to time. All reps completed at starting point
Rep count for day:
60 curls
60 squats
40 tri cep extensions
40 jump squats
20 around the worlds
20 Nolan Ryan’s
250 calf raises
24 burpees
40 colosseums
COT:
The crowd was small but mumble chatter strong.
Found out Noodles enjoys some throwback country and brought him back to his high school days. Music was approved by former AO Q Falcon 9. Country is great unless Betty Crocker is in attendance
Praises for my sister and BiL who found out they are pregnant after a year of trying
Christmas beat down in Pooler tomorrow 0600
Colosseum anniversary 1/4/25
Plan to grow The Foundry with EHing FNGs and getting some old regulars back out
Prayers for AO growth and people traveling
Pledge pray and on our way