AO: THE FOUNDRY
QiC: Falcon9
Date: 08/13/2021
Title: Upper-body Slam
Number of HIMs: 6
Backstreet, Hobby Lobby, noodles, Quikrete
Number of FNGs: 1
Name of FNGs: Airsoft
WarmOrama:
Planked it out, Hammy stretch, Dive through, Merks, Arm circles, Imperial Walkers, Tunnels, Phelps it out
Tha Thang:
Mosey to station for Country music Tabata session
45 sec work, 10 sec rest, 8 stations, 45 sec rest b/t rounds
1. Overhead Press (Dumbells or Block)
2. Sit Ups
3. Sledge Hammer Tire Smash
4. Curls (Dumbells or Block)
5. Bent Rows (2 Cindys)
6. 10 Shoulder Taps + 10 Merkins
7. Flutter Kicks
8. Front Raises (1 Cindy)
COT:
Pray for the Truetlen 5/10K on Sat and thanks for Airsoft joining us. Prayers for Clog and Noodles injuries to get better.