AO: THE FOUNDRY
QiC: Falcon9
Date: 01/21/2022
Title: Learn the Burpee
Number of HIMs: 4
Gata, Hobby Lobby, noodles
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank it out, back stretch, hammy stretch, night clubs, Tunnels, SSH
Tha Thang:
Round 1
Deconstructed Burpees – 10 squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts then mosey short lap…Rinse and repeat for 9, 8, 7, and so on all the way to 1.
Round 2
Once through that Pax picked from an available list for 6 rounds:
-Crucible Merkins 10
-Kurpees 5
-UHauls 10
-Zombie Crunches 10 ea
-Skater Lunges 10 ea
-Shoulder Taps 20
Round 3
Song run – Linkin Park, In the End. Pax mosey when song starts, sprint through the choruses
Round 4
Squats to the song Sally Up to close out!
COT:
Praying for Noodles wife as she comes out of COVID, Pray for Gata’s son as he finds his way being a young man choosing to move far away. Pray for Gata’s wife as she heads back to the doctor to check into something internal going on.