AO: THE FOUNDRY
QiC: TestTube
Date: 07/29/2026
Title: Forkin Workout
Number of HIMs: 8
Clog, Falcon9, Loves, Safelite, Scratch, Spam, TestTube, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm circles, Chinooks, Michael Phelps, 3 covert burpees (casually call to plank, then call merkin, and back to standing), through the tunnels, Don Quixotes, plank into runner stretch, pigeon, downward dog, under the fence, imperial walkers, Hillbillies, SSH
Tha Thang:
Start at the mid point of the parking lot.
3 prongs (parking lanes) left, middle and right
Start with 2 6 count burpees and run down the left prong, at the end will be 2 rounds of 10 Merkins/10 Depth Charges
Run back to the middle 2 6 count burpees then run down the middle prong to the end to do 2 rounds of 20 curls/ 20 Tri
Run back to the middle 2 6 count burpees then run down the right prong to the end and do 30 Flutter Kicks/ 30 LBC’s
Run back to the middle 2 6 count burpees run down the left prong back to the flag where we cut out the running and completed 10 Merkins, 10 Depth Charges, 20 Curls, 20 Tri Ext, 30 Flutter Kicks and 30 LBC’s. We then finished with 2 rounds of 1 min Planks
COT:
Announcements: School supplies donations, Speed4Need run Nine Line 5k
Prayers: Falcon9’s nephew, back to school, Spam safely returning from Cuba, short circuit’s MRI