AO: THE FOUNDRY
QiC: TestTube
Date: 12/08/2023
Title: Be Right Back
Number of HIMs: 3
Quikrete, Swabbie
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Right foot over left touch your toes, left foot over right touch your toes, Quad Stretch right, Quad stretch left, wide legs lean right, lean left, through the tunnels, Backstreets back stretches, Plank downward dog, under the fence, runner stretch right, left, recover, Morrocan night clubs, chinooks, SSH
Tha Thang:
Run, Stop at Island Pax Runs Tracers tracing 5 lines and back while others do ab exercise, 4 Stops Total
Exercises Performed:
WW2
Flutter Kicks
Left Side Plank
Right Side Plank
Plank
WW2 Twists
American Hammers
Finish at Cindy’s corner and pick her up.
Pax run to pull up bars and back, 5 Pull Ups, while the rest exercise with Cindy
Exercises Performed:
Rifle Carry High Knees
Grave Diggers
Kettlebell Swings
Chest Press
Curls
Tricep Ext
Rifle Carry High Knees
Grave Diggers
Kettlebell Swings
Curls
Tricep Ext
Squat
OHP
Chest Press
Put Cindy to bed and meet back at the flag for Mary
Box Cutters
American Hammers
Heals to Heaven
COT:
Prayers for Noodles and all traveling