AO: THE FOUNDRY
QiC: Falcon9
Date: 04/10/2024
Title: A Hearty Core
Number of HIMs: 6
Clog, Colonel, Falcon9, LaSorta, Short Circuit, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank it out and Hammy stretch during disclaimer and core principles. Tunnels, Imperial Walkers, Hillbillies, Arm Circles, air presses and close w/ some motivators
Tha Thang:
Pax retrieved Cindy and went to the short field set up with a "crawl zone" in the middle. Proceeded through 4 rounds of exercises focused on the core. Complete a Upper core set on side 1, tote Cindy with you and shift to side 2.
Between each side Pax lived the crawl zone. The mode of transportation in the crawl zone was the "Inch Worm"
Round 1
Upper – (25) WWII's w/ Cindy as the Foot anchor
Lower – (15) Heels to Heaven
Round 2
Upper – (5) Walkouts – start in plank and walk hands out as far as you can and back
Lower – (100) Flutter Kicks with in Press hold
Round 3
Upper – (100) LBC's
Lower – (30) American Hammers with Cindy
Round 4
Upper – (50) Freddy Merc's
Lower – (15) Cockroach Resurrections
Put Cindy to Bed and Close out with a Run Round to "Higher" to push our heartrate's up!
COT:
Quick mention to upcoming parade and Speed for Need, pledge and pray!