AO: THE FOUNDRY
QiC: Quikrete
Date: 12/19/2022
Title: Practice
Number of HIMs: 5
Backend, Betty Crocker, Falcon9, noodles
Number of FNGs: 1
Name of FNGs: Backend
WarmOrama:
Disclaimer for the FNG in plank
Motivator
Tha Thang:
Suicides (bear crawl to merkins, lunge to legs, mosey back)
Base: 10 burpees, 10 LBC IC
Foul line: 20 merkins, 20 AH IC
Mid court: 30 MH IC, 30 LBC IC
Foul line: 40 merkins, 40 AH IC
base: 50 squats, 25 Jon boat IC, 20 merkins (noodles request)
Bear crawl to flag, knock out 20 Carolina dry docks, lunge to base for last set of burpees and LBC
COT:
Pledge & prayer