AO: THE FOUNDRY
QiC: Loves
Date: 07/31/2026
Title: 100 Yard Stack
Number of HIMs: 6
Clog, Flat Tire, Nemo, TestTube, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
5 Core
Warm-up
Michael Phelps
Right arm over
Left arm over
Arm behind – ear to shoulder Right & Left
Arms up: baby arm circles, night club, raise the roof
Triple Ts
Runners Right then Left
Merks to Bring Sally Up
Tha Thang:
100 yard stack
Start 5 burpees
Rifle carry block to 20 yard cone
20 yard cone- 5 blockies
Run back to start and do 5 burpees
Run back to 20 yard cone
Rifle carry block to 40 yard cone
40 yard cone- 5 blocks, 15 curls
Run back to start and do 5 burpees
Run back to 40 yard cone
Rifle carry block to 60 yard cone
60 yard cone- 5 blocks, 15 curls, 20 squats
Run back to start and do 5 burpees
Run back to 60 yard cone
Rifle carry block to 80 yard cone
80 yard cone- 5 blocks, 15 curls, 20 squats, 25 tri ext.
Run back to start and do 5 burpees
Run back to 80 yard cone
Rifle carry block to 100 yard cone
100 yard cone- 5 blocks, 15 curls, 20 squats, 25 tri ext, 30 flutters-ic
Run back to start and do 5 burpees
Run back to 100 yard cone
100 yard cone- 30 flutters-ic
Run back to start and do 5 burpees
Run back to 100 yard cone
Rifle carry block to 80 yard cone
80 yard cone- 30 flutters-if, 25 tri ext
Run back to start and do 5 burpees
Run back to 80 yard cone
Rifle carry block to 60 yard cone
60 yard cone- 30 flutters-if, 25 tri ext, 20 squats
Run back to start and do 5 burpees
Run back to 60 yard cone
Rifle carry block to 40 yard cone
40 yard cone- 30 flutters-ic, 25 tri ext, 20 squats, 15 curls
Run back to start and do 5 burpees
Run back to 40 yard cone
Rifle carry block to 20 yard cone
20 yard cone- 30 flutters-if, 25 tri ext, 20 squats, 15 curls, 5 blockies
Run back to start and do 5 burpees
Run back to 20 yard cone
Rifle carry block to start/stop
DONE
COT:
Announcements:
Nine Line run / Need for Speed – 8/29
Praise:
Nemo’s son getting baptized
Nemo’s promotion “yes Sir!”
Prayers:
Falcon9’s nephew
Clog’s pastor recovery
Nemo safe travels next week
Kids starting back to school on Wednesday