AO: THE FOUNDRY
QiC: Falcon9
Date: 11/11/2022
Title: Veteran's Day Chad 1000 Team session
Number of HIMs: 6
Clog, Falcon9, Hobby Lobby, Minutemaid, noodles, Quikrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Quick warm up – Tunnels, Front Lunge, Arm Circles, Chinooks
Tha Thang:
We honored the Chad 1000 with a team approach. 7 stations set up (1 of them being step ups). We has 45 sec sets with 10 sec rest. We paired up so 2 pax were doing step ups every round, other 4 pax cycled through:
-Clean and Press (2 Cindys)
-Deep Merkins (wood blocks)
-Tricep Extensions DB
-Single arm DB swing
-WWII’s
-Angle Grinder
As a team we reached 1000 step ups around the 32 min mark + 28 sets of the above exercise.
COT:
Big props for Clog, he has us signed up the for the Rincon Parade…All are welcome to join the Foundry to spread the F3 message. Great to bring your kids to walk in the parade with us.
Pray for Hobby and Swabbie and their race this weekend
Thankful for all the Vets out there, we appreciate your service!