AO: THE FOUNDRY
QiC: TestTube
Date: 05/08/2026
Title: 6-4 Reppin’
Number of HIMs: 5
Nana Puddin, Nemo, Reba, 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, Lean right ground stretch, lean left groin stretch, plank, runner stretch, pigeon, downward dog, under the fence, through the tunnels, Don Quixote, imperial walkers, hillbillies, Arm Circles,, SSH
Tha Thang:
6 4 min intervals split up 3m30s of 15 rep sets as many sets as you can do in 3m30s immediately followed by 30 seconds of AMRAP
Curls-Merkins for example: 15 curls as many sets as you can, then drop and do last 30s of Merkins as many reps as possible
Curls-Merkins
WW2-Crunches
Tri Ext-Merkins
Flutter Kicks-Crunches
Squats-Lunges
OHP-Merkins
Calf Raises-Lunges
COT:
Announcements: May Convergence
Prayers: Falcon9’s family, Nana Puddin’s progress