AO: THE FOUNDRY
QiC: Clog
Date: 06/26/2026
Title: Cardio Friday
Number of HIMs: 4
Clog, Falcon9, Nemo, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank, runner, jenner, left over rit, rt over lt, flamingo, 21s (no penalty today!)
Tha Thang:
1st Routine: run through it 3x:
• 3rd island
• Sprint down
• 10 Merkins
• Bernie back
• 10 Jump Squats
• 2nd island
• Side shuffle down
• 10 Merkins
• Side shuffle back
• 10 Jump Squats
• 1st island
• Bear crawl down
• 10 Merkins
• Lunge back
• 10 Jump Squats
2nd Routine 1x:
• 90 calf raises
• 80 SSH
• 70 LBC
• 60 air presses
• 50 squat
• 40 pickle pushers
• 30 merkin
• 20 WWII
• 10 burpees
COT:
Kickball Saturday morning, Falcon9 sisters family dealing with Braxton's situation, work is slow for Clog and his crew the last 2 weeks, Reba out sick, Travelers, backsliders (I added that one for the backblast). Nemo Monday…you've already used your mulligan…gotta be there!