AO: THE FOUNDRY
QiC: Falcon9
Date: 11/03/2023
Title: Every 30
Number of HIMs: 6
Clog, Falcon9, Lamont, Quikrete, Swabbie, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank it out, Runner's stretch, Tunnels, Arm Circles, Raise the Roofs, Imperial Walkers
Tha Thang:
Every 30 Seconds
Set 1- Low Gear Mosey
Set 2- Medium Gear Mosey
Set 3- High Gear Mosey
Circle Up
30 Sec of Work, 5 sec to transition
1. Merkins
2. Squats
3. LBC’s
4. SSH
5. Crucible Merkins
6. LT Dan’s (Burpee audible called one round)
7. WWII’s
8. Jon Boats
9. Carolina Dry Docks
10. Side Lunge
Back on Track
Rinse and Repeat 4x
COT:
Prayers for Pax not able to join us, mention of the upcoming parade, Bridge Run and Speed for Need tralier we are on the hunt for.