AO: THE FOUNDRY
QiC: Falcon9
Date: 08/09/2024
Title: Negative isn't always bad
Number of HIMs: 4
Clog, Falcon9, Huckleberry, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank it out, Hammy stretch into the Jenner, TTT's, Imperial Walkers, Raise the Roof's, Seal Claps, Calf Raises IC, Slow negative squats
Tha Thang:
Tabata Style 8 stations. 4 Rounds of 45 sec work/15 sec switch rest. Pax focused on the Negative of each exercise
1 – Draw Bridges w/ Cindy
2- DB OHP (25# or 35#)
3 – Offset Squat
4 – Tire Pull Bernie Sanders
5 – Curl the Big Gurl
6- Heel Raised Squats w/ Cindy
7 – Underground Merks
8- WW III's w/ Cindy
COT:
Discussion of Pax with work related incidents, reminder about the BlueSky 2nd F event coming up. Prayers for Short Circuit safe travels home.