AO: THE FOUNDRY
QiC: Falcon9
Date: 10/16/2026
Title: Clydesdale Courtyard
Number of HIMs: 4
Falcon9, Reba, TestTube, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tunnels, Arm Circles, Air Presses, Seal Claps, Shoulder stretches
Tha Thang:
Clydesdale Courtyard – 9 Stations, 90 sec work, 15 sec transition
1 – Dips
2 – Dead Lift
3 – Bent Rows
4 – OHP
5 – Abyss Merkins
6 – Tricep Ext
7 – WW III
8 – Curls
9 – Farmer Carry
Rinse and Repeat for 2 full rounds
COT:
Prayers for those not with us, prayers for the men in the circle