AO: THE FOUNDRY
QiC: Falcon9
Date: 07/11/2025
Title: The Clydesdales
Number of HIMs: 5
Falcon9, noodles, Pippette, TestTube
Number of FNGs: 1
Name of FNGs: Zero Turn
WarmOrama:
Micheal Phelps, Arm Circles, Imperial Walkers, Hillbillies and SSH
Tha Thang:
Clydesdales workout brought back from AO Warm Springs Ranch in VA.
Session 1
Reps: 5-10-15-10-5
Exercises – Ea Pax selected from a litany of available weights and performed the 5 rounds of different rep counts.
-KB Swing
-Seated Z Press
-Weighted March
-Feet Over Block
-Squirrels
Session 2 – I go U Go
Reps: 10,9,8,7,6,5…..
Exercise: Pax teamed up, 1 Pax performed the first exercise starting with Rep count 10, once done the Partner performed it, then move to the next Rep Count. We modified a little to hit all the exercises.
-Burpee Roman Deadlifts
-Thrusters
-Bent Rows
-WW III's
COT:
Prayers for Boomhauer and family, Noodles upcoming trip and doc visit, praise for long term friendships and prayers for those not with us.