AO: THE FOUNDRY
QiC: TestTube
Date: 06/22/2026
Title: Sumo Shuffle Bag Toss
Number of HIMs: 6
Clog, Falcon9, Flat Tire, Nemo, Scratch, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Lean right groin stretch, lean left, through the tunnels, Don Quixote, plank, runner stretch, pigeon, downward dog, under the fence, runner stretch right and left, pigeon right and left, imperial walkers, hillbillies, arm circles, Michael Phelps, SSH
Tha Thang:
Mosey to the halfway point of the lot. Sumo shuffle right leg leading, midway through switch to left leg leading. Clog really wanted to do SmurfJacks, I never want to let him down so we did 10 SmurfJacks in cadence. Sumo shuffle back, switching lead leg at the midpoint. Second set of SmurfJacks then Bernie sanders back to the flag.
At the flag we circled up around 2 sandbags (40lb, 60lb). Each HIM calls out an exercise and then chooses one of the bags to overhead toss 10x. The other HIMs perform the exercise AMRAP until the 10 bag tosses are complete. 2 rounds were completed, we ran back to do the sumo shuffle again and returned to flag to complete 2 more rounds of bag toss.
We ended by celebrating Nemo’s return with 5 burpees because he forgot what time we started after his extended absence.
COT:
Announcements: Kickball June 27th, 4th of July workout
Prayers: Falcon9’s family( Great Aunt and Nephew)