AO: THE FOUNDRY
QiC: Sherman
Date: 10/28/2022
Title: Spooky to the Core
Number of HIMs: 5
Falcon9, Huckleberry, noodles, Sherman, WKRP
Number of FNGs: 0
Name of FNGs:
WarmOrama:
We warmed up with:
a plank w/ disclaimer
10 IC Don Quixotes
8 IC Chinooks, plus reverse
10 IC Tunnels
1 set of Motive-eight-ors
Tha Thang:
We retrieved cindy and exercised with 4 rounds. Each round introduced 2 new exercises – 1 SPOOKY, 1 regular
Rd 1
200 m run
5 BOO-urpies
5 bonnie blair merks
Rd 2
200 m run
5 BOO-urpies
5 bonnie blair merks
10 MURDER bunnies
10 bent over rows
Rd 3
200 m run
5 BOO-urpies
5 bonnie blair merks
10 MURDER bunnies
10 bent over rows
15 DEADlifts
15 kb swings
Rd 4
200 m run
5 BOO-urpies
5 bonnie blair merks
10 MURDER bunnies
10 bent over rows
15 DEADlifts
15 kb swings
20 Plank JACK O LANTERNS
20 Shoulder Taps
Moved to Core work:
5 WW2
10 Up and Over
15 Beach Bodies
20 Flutter Kicks IC
25 American Hammers
30 LBC
35 sec plank hold
put cindy away… and for the heck of it, ended with another round of motive-eight-ors.
COT:
Exploring options to get into Rincon Christmas Parade this year