AO: THE FOUNDRY
QiC: TestTube
Date: 03/27/2026
Title: Forkin’ Workout
Number of HIMs: 4
Falcon9, Scratch, TestTube, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Right over left toe touch, left over right toe touch, straight leg toe touch, through the tunnels, Don Quixote, plank, runner stretch, pigeon, downward dog, under the fence, imperial walkers, hillbillies, arm circles, SSH
Tha Thang:
Start at the mid point of the parking lot.
3 prongs left, middle and right
Start with 2 burpees and run down the left prong, at the end will be 10 WW2’s and 10 flutter kicks
Run back to the middle 2 burpees then run down the middle prong to the end to do 10 V-Ups and 10 Freddie Mercs
Run back to the middle 2 burpees then run down the right prong to the end and do 10 American Hammers and 20 Mountain Climbers
Run back to the middle 2 burpees run down the left prong
10 Merkins/10 Squats
Run back to middle 2 burpees run down the middle prong
20 curls/ 20 Tri
Run back to middle 2 burpees run down the right prong
30 lawn mowers/ 15 KB Swings
Run back to the middle for 2 final burpees the run to the flag
COT:
Announcements: Hurricane 5k, convergence prep
Prayers: Grandma Becky