AO: The Silo
When: 04/08/2025
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
It was a great day for a Foundation Workout
Warm-O-Rama
motivators, downward dog, hamstring stretch, abe vigodas, tie fighters
The Thang
Thang 1 Tabata 35 seconds of exercise with no rest between sets
| CURLS
DIPS CURLS DIPS CURLS DIPS CURLS |
SIDE SHUFFLE/2 PUNCHES
IMPERIAL WALKERS KNEE REPEATERS (RIGHT) TOE TAPS KNEE REPEATERS (LEFT) IMPERIAL WALKERS SIDE SHUFFLE/2 PUNCHES |
OH PRESS
BENT OVER ROWS OH PRESS BENT OVER ROWS OH PRESS BENT OVER ROWS OH PRESS |
CHEST PRESS
FREDDY MERC CHEST PRESS LEG RAISES CHEST PRESS FLUTTER KICKS CHEST PRESS |
Thang 2 – Three stations
station 1 pavilion – Hip Abduction with each leg, OH Press and Mountain Climbers then run to far end of lot path by bathroom and bear crawl about 30 feet then run to small pavilion
Station 2 – small pavillon – dips, squat w alternating hip swings (1/2 rep each side), pickle pushers then run down path to intersection in path by river
Station 3 – merkins, leg raises and plank jacks
Do 16 of each for every station then 14 then 12 then 10 and so forth
Circle of Trust
Talked about not living with preconceived notions. Dont judge someone or something with trying or understanding.
Naked Man Moleskin
ended in prayer