AO: THE FOUNDRY
QiC: Loves
Date: 09/09/2026
Title: 11s…?
Number of HIMs: 6
Falcon9, Scratch, Spam, TestTube, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
5 Core Principles
Michael Phelps
Arm cross – R & L
Arm over head
Little Baby Arm Circles
Raise the Roof
Spread’em down Right, Left, Middle
Triple Ts
Plank Position
Calf stretches
Runner’s Stretch
Short side – fire drill run
Tha Thang:
Near Parking Lot to Far Parking Lot
11s plus 2 on
Near side – Curls with Cindy
2 burpees in the middle
Far side – Hand released Merkins
True 11s
Near side – Triceps extension w/ Cindy
Far side – Air squats
3 min ABs – 30 secs on / 10 secs rest
Flutters
WW2
Ray Charles
V-ups
LBCs
Freddie’s
COT:
Number
Name
Announcements:
RH convergence 9/12
Nemo’s promotion on base 9/12
Prayers:
Braxton and his family
World Leaders
Pledge
Took a knee for prayer