AO: EFFINGHAM
QiC: noodles
Date: 04/10/2021
Title: AO Launch – The Foundry
Number of HIMs: 31
Backstreet, BCG, Betty Crocker, BigBrother, Clog, Doobie, Doughboy, Flat Tire, Hobby Lobby, Honker, LiveWire, Mr. Miyagi, noodles, Norm, Pergo, Quikrete, R-12, Radar, Sherman, Swabbie, Trophy, Turnbuckle, Tutti Frutti
Number of FNGs: 2
Name of FNGs: Sawdust, Shawshank
WarmOrama:
Disclaimer
F3 – Mission and Core Principles
13 x Nightclubs
25 x SSHs
20 x Tunnels
Tha Thang:
13 Reps of Each below – Cadence Called by Pax
Mountain Climbers
Monkey Humpers
Flutter Kicks
SSHs
Merkins
LBCs
Jump Squats
Imperial Walkers
Freddie Mercs
Burpees
Box Cutters
Groiners NOT per YouTube!!
Star Jacks
Polar Bear Press per HYC
Run a Lap w/ pick up the 6
Mountain Climbers
Monkey Humpers
Flutter Kicks
SSHs
Merkins
LBCs
COLOSSEUMS
Jump Squats
Imperial Walkers
Freddie Mercs
Burpees
Run a Lap w/ pick up the 6 and stop @ Coupons
Coupons used in Tabata Type Rotation with the tire flip and
pole carry as the timer. Coupons were done individually
but rotated in pairs.
Cindy / Board Curls
Cling and Press (Like a Clean-N-Press)
OHP
Seal Sack Squats
Bent over Rows
Bench Press
SSHs
High Knees
Abyss Meeks
Low Dips
American Hammers
Others likely forgotten, Cindy’s or Coupons used for all
COT:
COT explained for FNGs
Prayer request-
Livewire’s Mother-n-law
Swabbie’s Son
Mr. Miyagi’s Dad
Pledge it Up
Pray it Up
Coffee and Donuts for the Pax (Thanks Hobby)