AO: THE FOUNDRY
QiC: Falcon9
Date: 05/13/2024
Title: Always be ready to adapt
Number of HIMs: 3
Falcon9, noodles, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
All Pax got some EC so warm up was short. Ham stretches, Tunnels, Imperial Walkers, Don Quixote's and SSH's
Tha Thang:
Pax took off on the mile loop, with 5 stops.
Stop 1&2
5 Burpees
20 Squats
20 Merks
20 LBC's
20 WWII's
Stop 3 (Indian Burial Mound)
20 SSH
Bernie Sanders up the mound
20 SSH
Down the mound
20 SSH
Bernie Sanders up the mound
20 SSH
Down the mound
20 SSH
Stop 3.5
Broad Jumps and Burpee for 2 Pax (3rd Pax shook something loose at stop 3 with the SSH's)
Stop 4
20 Dips on the (loose) Bench
20 Squats
20 Decline Merks
20 WWII's
Stop 4.5
5 Pull ups
Stop 5
Close out with some static stretching
-Calves
-Quads
-Hammys
-Glutes
COT:
Prayers for Noodles and work decision, prayers for all missing Pax