16 of the Foundry's finest took on the four corner ladder of pain and quietly knocked out 100 burpees. As if that wasn't enough, Ramrod came in as the closer to ensure the PAX shoulders were sufficiently smoked.
Warmarama
- Mosey around parking lot doing butt kickers, high knees, and carioca
- SSH 20X IC
- Windmill 10X IC
- Mountain Climbers 20X IC
The Thang
PAX broken up into 2 groups and the 4 corner exercises explained. Group 1 started at corner 1 and group 2 started at corner 2.
- 5 total rounds to complete
- Each round reps descend by 4 (except for pull-ups, which descend by 2)
- Each corner the PAX also perform 5 burpees
- After all reps are completed at each corner PAX run to the next corner
- Corner 1 – Pull-ups
- 10,8,6,4,2
- 5 burpees each round
- Corner 2 – Jump squats
- 20,16,12,8,4
- 5 burpees each round
- Corner 3 – Muricans
- 20,16,12,8,4
- 5 burpees each round
- Corner 4 – Jump lunges
- 20,16,12,8,4
- 5 burpees each round
- Rep Total:
- Pull-Ups – 30
- Jump squats – 60
- Muricans – 60
- Jump lunges – 60
- Burpees – 100
Mosey to monkey bars and grab a cinder block and bring it back out to the parking lot
- Zamperini from front of parking lot to pull-up bars
- Curls 10X IC
- Zamperini around other side of parking lot front right corner of lot
- Drop block and mosey to church wall
- Wall sit with left leg up, then right let up with 20 air presses IC
- Mosey back to cinder block and partner up
- Partner one farmer carry cinder block around front of parking lot while partner 2 performs 10 broad jump burpees
- Once partern 2 completes broad jump burpees he runs to catch up with partner one and they swap
Return cinder blocks back to monkey bars and return to cars for COT
Moleskin:
- Congrats to DonHo for assuming Master Q responsibilities of The Foundry, great job Ty Webb for taking for the last year and helping grow the AO to one of the best!