AO: THE FOUNDRY
QiC: Falcon9
Date: 07/14/2023
Title: 30 on 20 off
Number of HIMs: 5
Clog, Falcon9, Minutemaid, noodles, Short Circuit
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank it out, Hammy Stretch, Pigeon stretch, Tunnels, SSH, Imperial Walkers, Donna Quixote's,Hillbillies, Michael Phelps
Tha Thang:
Pax head over to the track to commence into 25 min of high HR work!
30 sec RUN (more than mosey, less than sprint)
20 sec Rest
30 sec RUN
20 sec Rest – CIRCLE UP
30 sec merkins
15 sec rest
30 sec Groiners
15 sec rest
30 sec Squats
20 sec rest – Back on Track
Rinse and Repeat for 5 x
COT:
Reminder of the Sasquatch Ruck, Prayer for those not with us and those traveling