AO: THE FOUNDRY
QiC: Spam
Date: 05/14/2025
Title: On again off again with Cindy
Number of HIMs: 5
Clog, Pippette, Sakrete, Spam, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank and Disclaimer
Each Arm Up
WGS
Michael Phelps
Big Arm Circles OYO
Tha Thang:
Seven Stations in the Parking Lot
Reps (counting down 20/16/12/8/4).
Outbound: mosey between stations
(1) OHP
(2) Curls [Leave Cindy]
(3) Squats
(4) Jump squats
Return: backward mosey between stations
(5) Bonnie B's
(6) Tricep Ext.
(7) ‘Mer’cans
Leave Cindy at (1)
Sprint the drag track and mosey to (1)
Repeat, reducing reps by 4
[Thanks for the workout, Radar!]
COT:
June 28: 5K
Nov 8: 24 hour convergence
Move
Family
Business