AO: THE FOUNDRY
QiC: Falcon9
Date: 07/18/2025
Title: Tabata Takedown
Number of HIMs: 5
Falcon9, noodles, Sakrete, TestTube, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps and Tunnels during disclaimer and core principals, Arm Circles, Raise the Roof's, Don Q's, Imperial Walkers, Toy Soldiers OYO and High Knees IC.
Tha Thang:
Tabata Takedown
6 stations – 45 sec on 15 sec transition
After 6 station Pax take a Mosey lap around the islands
4 Rounds
Exercises
-OHP w/ the UBar
-WW III's w/ the Sandbag
-Dead Lifts 60# Bag
-Bent Rows w/ DB's or Bag
-Hammer Curls w/ DB's
-Battle Rope
COT:
Prayers for those not with us along with Sakrete's neighbor
-Nov 8 10 year anniversary