- Temperature: bad
- Humidity: bad
21 men gathered this morning for a Foundry workout. Like the Stomp, this workout – led by Amnesty since the olden days – has continued to grow, and the new faces are welcome additions. In fact, we had a late addition today from Butter, bringing the total to 22. He joined us for the COT, and plans to make some workouts soon.
Quick Warmup (we’ve got work to do)
- Mosey to the track
- ISWx10
- SSHx20 (some complaints from Amnesty and Bogey about YHC’s failure to instruct the already standing PAX to get in “position” before this one. Leaving this here for their next Q’s, where I’m sure their instructions and cadence will be perfect)
- Peter Parker Peter x20 each
- Arm Circles x10 each way
- Line up in 2 lines and Indian Run to the Foundry
The Thang: 8 Stations, 4 rounds on a Tabata timer of
- Derkins
- Jumping Rope
- seated dips
- Burpees
- Pull-ups
- Jump Squats
- Bird Dogs
- Side to side jumps over the snake
We’ve done something like this workout a few times, so YHC decided to up the difficulty a bit by changing the timer from 20 seconds on, 10 off, to 25 seconds on, 10 off. That extra 5 seconds took a toll, but everyone persevered thanks to the rocking tunes.
Quick mosey back to the track for some static stretching led by High Rise because why would I lead stretching when there is an actual physical therapist there who went to school for this sort of thing? T-claps to High Rise for always being up to the task.
Mosey to the flag, little planking for the ISI challenge this month, and COT and a prayer. Thanks for having me.
