AO: THE FOUNDRY
QiC: Falcon9
Date: 09/23/2024
Title: Up and down
Number of HIMs: 4
Falcon9, Huckleberry, Short Circuit, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tunnels, Hammy Stretch, Imperial Walkers, Don Quixote's, SSH and Hillbillies.
Tha Thang:
Short mosey to get the HR going.
5 cones were set up approx 5yds apart for a "staying alive" beatdown.
SET 1
Round 1 – Simple touch and go through all 5 cones
(Rounds 2-4 was a ladder up count at each cone 2,4,6,8,10)
Round 2 – Squats
Round 3 – Groiners
Round 4 – Merkins
Round 5 – Burpees (Ladder up count was 1,2,3,4,5)
SET 2
Bear crawl to cone one and perform a merkin, bear crawl to cone two and perform 2 merkins and so on all the way to cone 5 without getting out of the bear crawl position
Mosey back to start
SET 3
Broad jump to cone 1, 2 squats
Broad jump to cone 2, 4 squats
Broad jump to cone 3, 6 squats
Broad jump to cone 4, 8 squats
Broad jump to cone 5, 10 squats
Mosey back to start
Close out with a round of Mary
-WWII's to the entire song "Fortunate Son" by CCR
-American Hammers IC
-Heels to heaven IC
-30 LBC's
COT:
Reminder of Oct 5th at Blue Sky Acres and upcoming S4N Bridge Run in Dec