AO: THE FOUNDRY
QiC: Falcon9
Date: 02/05/2025
Title: The Compound Courtyard
Number of HIMs: 5
Falcon9, LaSorta, Pippette, TestTube, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Phelps it out, Tunnels, Arm Circles, Quixotes's, Air Presses and Toy Soldiers
Tha Thang:
Pick up ole girl and head to the Courtyard… 4 compound exercises 45 sec on 10 sec transition, after the 4th we mosey for 2 min. Rep count was 5 and 5, rinse and repeat until timers goes off
1. Curls + Uhauls
2. WWII's + Draw Bridges
3. Merkins + Cindy Pull throughs
4. Febreeze's
5. Mosey
Complete 4 rounds, shift in to group stretches to close
COT:
Prayers for Reba and his grandchild, Speed for Need race coming up.
Thanks for prayers for Lance, we found out last night that Lance left us to join the lord this past weekend. Prayers for his family as they navigate the loss. This was a humble reminder of how precious our time is, Lance leaves behind a wife and two kids at a young age.