AO: THE FOUNDRY
QiC: Clog
Date: 01/13/2025
Title: HIIT Monday
Number of HIMs: 6
Clog, Falcon9, LaSorta, noodles, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps, hamstring stretches, merks, sprinklers…and the Testtube showed up…lol
Tha Thang:
Years ago, I purchased a package of 100 HIIT workouts. I've never used them until today. This one hit most of the muscle groups.
First station was at the flag.
• 10 SSH
• 10 Lunge Step-ups
• 10 Jump Squats
• 10 Merkins
• 10 Count Plank
• 10 Burpees
• 10 Situps
• 10 Pickle Pushers
• 10 Leg Raises
• 2 minute rest as we mosey/walk to the next station.
4 stations in total were completed.
The runners ran the long way around the parking lot back to the flag while the walkers took the short route.
10 penalty burpees were issued for our never late Site Q, but he showed up and took the ridicule in great fashion.
COT:
Falcon9 has a former coworker diagnosed with pancreatic cancer. Noodles friend with a 4 yo adopted daughter went to the ER for "a cold". The doctors ended up diagnosing a brain tumor which was removed with emergency surgery. We're praying for ShortCircuit and his back issues…we miss you and want you back. Reba is MIA for a week.
Chocolate Lovers (?) race is in February for Speed for Need guys.
Checkout our F3 Effingham County Facebook page. Post to it, like it and share it. Let's reach out to our community and bring some new guys to F3. This page can be for both The Foundry and The Ranch or we can rebrand it to just The Foundry if The Ranch wants to make their own page. YHC is going to look into boosting some posts (on my dime) to get more followers and reach more people. I'll update y'all later.