AO: THE FOUNDRY
QiC: Scratch
Date: 10/03/2025
Title: Fáilte
Number of HIMs: 8
Clog, Falcon9, Micro, Sakrete, Scratch, TestTube, Tin Cup, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Hamstring, quad, Grion, calf stretches. Micheal Phelps. Neck warmup and stretch. Ready to go!
Tha Thang:
2 rounds 45secs Work 15secs Rest
Round 1
Set-1
– Lunges
– Squats
– Side Lunges
– Calf raises
– 10 yard runs
Set-2
– Lbcs
– Plank shoulder taps
– Mountain climbers
– WW2’s
– 10 yard runs
Set-3
– Push-ups
– Dips
– Burpees
– Pike Push ups
– 10 yard runs
Repeat for Round 2
Total workout time: 38 minutes
COT:
After Action, NameOrama, pledge to the flag 🇺🇸, prayer & chat, on our way!