AO: THE FOUNDRY
QiC: noodles
Date: 10/08/2021
Title: My Pie
Number of HIMs: 4
Flat Tire, noodles, Norm, Sakrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
10 IC IW, schnooks' each way, DC, and plank stretch on each arm up, dive thru and hamstrings.
Tha Thang:
For all the runners that has been catering to my Plantar issues I thought to return the favor and offer some run options… so we missed @swabbie, @backstreet, and @hobbylobby today.
Timer- you choose. 100 Merks or 50 merks and run the entire lot once around. Second round switch to 100 LBC or 50 LBC and run the entire lot one round.
Each station three w/outs you choose reps as desired all in on one or split up.
Station one-Run to the end of the lot and back, then with 4*6*4 Wood plank-squrl and OHP.
Station two- Run to the end of the lot and back, Toss up weighted ball over head and catch, rope wrapped around a pole and feet on curb standing lean back and pull forward.
Station Three Run to the end of the lot and back-Cindy step up- Dip (Two cindy's and a 4*6*4 plank across the two for dip bar and step up.)
Station four-Run to the end of the lot and back, Seal sack clings and seal sack sqt
Each Pax completed 2 rounds and both timers
COT:
Devo- Noodles did his best to quote James 5:13-15 emphasis- Pray, praise and pray. Took request. Pray for Pax family in Summerville-who past with Covid. Pray for Pax @dirtypipes in NC whose Son and Daughter in law having their first child during W/out. And @Dirtypipes Mother in Law Shelby dying of cancer- all she wants is to hold the baby one time. @norm, "Pray she is healed and sees the child grow up." Amen. Pray for Noodles Daughter and Son-in-law to find a "good cheap car" as theirs caught on fire- praise no one was hurt