AO: THE FOUNDRY
QiC: Orange Juice
Date: 01/01/2025
Title: Don’t Look Back!
Number of HIMs: 2
Clog, Orange Juice
Number of FNGs: 0
Name of FNGs:
WarmOrama:
-Runners Stretch
-Hamstring Stretch
-TTT
-Side Straddle Hop
-5 Merkins
-Michael Phelps
Tha Thang:
We ran approximately 1 mile with 5 stops. The following exercises were randomly drawn and completed at the stops:
-Stop 1:
-20 calf raises in cadence
-25 calf raises in cadence
-Stop 2:
-20 HR Merkins
-25 Bear Crawl
-Stop 3:
-20 Hillbillies in cadence
-25 Imperial Walkers in cadence
-Stop 4:
-20 Lunges each leg
-25 Calf raises in cadence
-Stop 5:
-20 Merkins
-25 Jump Squats
After taking a quick breather, we completed the following core exercises in succession without letting heels down:
-25 flutter kicks in cadence
-25 gas pumpers in cadence
-25 Freddie merks in cadence
-25 LBC’s
COT:
Talked about not looking back and challenged each other to decide today what needs to change to keep growing. In 2024, I have grown when it comes to discipline primarily in getting out of bed and making it to a workout. For 2025, it is time to apply that same discipline to other areas.
Enjoyed breakfast at huddle house after the workout. After a good discussion on how to reach other men that need f3, Clog led by example invited some of the men in the restaurant to a workout.