AO: THE FOUNDRY
QiC: Pippette
Date: 04/09/2025
Title: ShamWow Repeat
Number of HIMs: 6
Clog, Honeybunn, Pippette, Reba, Spam, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tricep stretch
Arm circles
TTT
Plank into under the fence and stretch those calves
Runners stretch into pigeon
20 squats OYO
Tha Thang:
dora
– 100 seated ohp
– 200 jump squats
– 300 american hammers
– 200 merkins
– 100 ww2
– 25 burpees
Group up. One bear crawled to first stop and then sprinted to next stop and mosey back while the other hits the first exercises
COT:
5k coming up- Spam with the details
Convergence in Pooler April 26
Prayers for all of our F3 guys.
Congrats to Reba on hitting a new PR for consecutive days of making it to a workout! Keep it up!