AO: THE FOUNDRY
QiC: Falcon9
Date: 09/10/2021
Title: This Day in History
Number of HIMs: 5
Flat Tire, Hobby Lobby, Swabbie, Turnbuckle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Quick plank with Hammy stretch, Tunnels, Imperial walkers and Arm Circles
Tha Thang:
EMOM style session, 1min work, 10 sec rest b/t sets, 30 sec rest b/t rounds
ROUND
-1 min run
-1 min Gas Pumps (LBC position into Dolly back to LBC)
-1 min run
-1 min Rocky Ropes (Jump Rope w/o the rope)
–1 min run
-1 min Obama's modified (4 lunges, 4 merks)
-1 min run
-1 min War hammers (WWII's into 4 Am Hammers)
Rinse repeat 3.5 times
To close, in honor of a historical moment on this day in 1991 with the release of Nirvana's song "Smells like Teen Spirit" we did a mosey for the entire song to but had to increase pace during each chorus jam session!
Thanks to Swabbie and Hobby for leading the run on that last part!
COT:
Prayers for FlatTires coworker's family who lost a loved one to COVID yesterday, Praise for Michael who came home from COVID.
Prayers for Swabbie's friend who is starting a faith based womens only dance group and that it may be successful in growing into something as impactful as F3 one day.
Prayers for Hobby's friends who are being impacted with COVID currently!
Prayers for all the PAX who haven't been able to make it back lately as well…we miss you guys!