Victory loves preparation – there was little preparation but perhaps victory only sort of likes preparation as a friend in this case of The Foundry.
3 PAX for this Flag Day. Let’s dive in.
Warmup:
YHC was still a bit groggy so we took a nice mosey to NOMA to kick it off and jumped into
20 SSH
10 Windmill
10 Grass Grabbers
1 Bear Crawl around the circle
5 High-Knee Burpees (a Flag Day gift from YHC to Fracsac)
Thang:
Bunny Hop up and down NOMA steps as timer while PAX perform:
Dips
Squats
LBCs
Mosey to Foundry stopping every 45 seconds for:
5 High-Knee Burpees
10 Lat Pull Superman
10 Reaching Plank Jacks
Foundry:
5 High-Knee Burpees
Quarter Murph (substitute pull-ups for inverted rows as needed).
Mosey back to Flag stopping when YHC felt it-
20 Right Leg V-Ups
20 Left Leg V-Ups
75 reps for Mary for June 16, 1775 the day the Continental Congress approved the US Flag and established the Continental Army-
25 Penguins
25 Plank Jacks
25 Flutter Kicks
COT.
STAY HYDRATED!
