AO: THE FOUNDRY
QiC: Swabbie
Date: 12/12/2022
Title: S/Leg EMOM
Number of HIMs: 5
_Not Registered, Backstreet, Hobby Lobby, Swabbie
Number of FNGs: 1
Name of FNGs: NDub
WarmOrama:
Plank and Core Principles
15 TTTs
15 NCs
15 DQs
Tha Thang:
Shoulder and Legs EMOM
Timer set to 1:15
Pax rotated through the following stations:
1) Lat Raises – 10lb dumbbells
2) Kettle Bell – 30lb swings
3) Wrist Roller – 9lb on Roller
4) Barbell Burpees – 20lb bar
5) Medicine Ball Toss – 20lb toss from squat
6) Seal Sack – 40lb walking lunge
After 35 mins Pax moved into the ab portion, suspending the implement they most recently used and in a rotation fashion the following were performed:
1) 19 flutter kicks
2) 19 hello Dollys
3) 19 Freddy Mercs
4) 19 flutter kicks
5) 19 box cutters
COT:
Moved to the flag, countorama, namorama, named fng NDub, pledge and prayer.