AO: THE FOUNDRY
QiC: Falcon9
Date: 10/24/2025
Title: Upper Body Tabata Beatdown
Number of HIMs: 5
Clog, Falcon9, Micro, Reba, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer, Mikey Phelps, Ovr Hd Press, Seal Claps, Air press, Tunnels, Don Q's, SSH+Merkin Swaps
Tha Thang:
8 pain stations all focused on the upper body. 50 sec work / 15 sec transition
Stations
1. Overhead Press w/ U-bar or Clogs styrofoam Cindy
2. Single Arm Rows w/ sandbag
3. Single arm Snatch Press with DB (25# or 35#)
4. Dips on Cindy
5. Tri Cep Ext w/ DB (25# or 35#)
6. Bent Row with 40# sandbag
7. Chest Press w/ 60# sandbag
8. Battle rope
Made it through 3 full rounds the mosey back to flag for a round of Mary
COT:
Prayers for Reba's grandson and his upcoming surgery..praise for them being able to move up the date. Prayers for Micro's dad and his recovery along with his upcoming trip to look for a new home. Prayers for those not with us.