AO: THE FOUNDRY
QiC: _Not Registered
Date: 07/14/2021
Title: On the Fly
Number of HIMs: 3
Falcon9, noodles, Quikrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stretch-out things and calves- Plank, dive thru- left arm up, right arm up, plank dive thru- 15 merks. 15 IW, 15 SSH, 15 thru tunnels. Mosey to Cindy with a @clog rendition by @falcon9.
Tha Thang:
3 men, 3 stations- 1.Timer Mosey 200 yards, 2. 10 Pullups, 10 Sec hang, 10 decline merks from the lowest bar (4'). 3. 15 Curls, 15 OHP, 15 Rows. After each pax completed each round rested with 20 Bench press, 20 merks. Second time around increased everything by 5, including the rest.. Third time around increased everything by 5, including the rest.
Put Cindy back and mosey to picnic table- Around the clock merks with breather. 12 O'clock 15 incline merks, breather 5 steps ups each leg, 3 O'clock merks, breather 5 jump ups. 6 O'clock merks, breather legs on bench 10lbc, 9 O' clock merks. Mosey to flag. Total merks 195.
COT:
@sherman family and church with covid invasion, Poor @quikcrete has to go on vacation to Destin very excited about downrange opportunities. Pledge and prayer- @Falcon has Q Friday.