AO: THE FOUNDRY
QiC: TestTube
Date: 06/07/2024
Title: 2 + 2 = sweat (except Quikrete)
Number of HIMs: 4
noodles, Quikrete, Short Circuit
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Right over left foot stretch to toes, left over right, straight down, Through the Tunnels, Don Quixotes, plank, downward dog, dive bomber, runner stretch, right arm up, left arm up, motivators
Tha Thang:
Go get Cindy, bring her to the flag.
365 start: Mosey around the parking lot stop at 4 spots and performing these at each:
3 Navy Seals
6 Squats
5 WW2’s
Running the middle loop of the parking lot. Run to the opposite end, 2 exercises, run back to the flag 2 exercises, repeat:
Flag end: 10 reps
Grave diggers
Lawn Mowers
Far end: 4 count
Flutter Kicks
Heel Touches(Ray Charles)
Flag end: 20 reps
Squats
Chest Press
Far end: 4 count to 20
LBC’s
American Hamers
Flag end: 20 reps
Curls
Tri Extension
Far end: 20 reps
Peter Parker Merkin
LBC’s in cadence
Far End: 20 reps
American Hammers 4 count
Heels to Heaven
One more set of 365
Put Cindy back to bed
COT:
Prayers for those injured, those that haven’t made it out in a while and those traveling