AO: THE FOUNDRY
QiC: Falcon9
Date: 11/17/2021
Title: Waking up to 80's Rock
Number of HIMs: 6
Bootleg, Flat Tire, Hobby Lobby, Swabbie, Turnbuckle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank, Hammy Stretch, Merkins, Tunnels & Chinooks
Tha Thang:
Tabata Style ALARM session. Arms, Legs, Abs, Exercise that starts with R & Mosey. 5 exercises 35 sec work, 15 sec rest & 8 total rounds
ALARM Round 1
-Ranger Merks
-Lunges
-LBC's
-Rail Roads
-Mosey
ALARM Round 2
-4×4's (Merkins + Shoulder Taps)
-Squats
-V Ups
-Russian Twists
-Mosey
Rinse and Repeat cycle 4 times!
COT:
Discussed Rincon XMAS Parade details, Pray for Hobby's mom Wendy and Sparky's dad's healing.