The Foundry BB 7/17 – Alexa at the Q

“Alexa, what did you do this morning?”

Ok! Here’s what happened:
These HIM’s showed up, ready to work: Jolly Rancher, Grizzly, Dauber, Bulletin ®, Cochran, Gilligan, Gump, Alexa (QIC)

The weather was hot and humid.

An introduction and disclaimer were given. In a HUGE break from the norm, the Slaughter Start was skipped. We started directly with the mosey around the school to get coupons

The COP workouts were: SSH’s, Toy Soldiers, Kendra Newmans, Grass Grabbers, Downward Dog/Stretches.

The Weinke was explained. The theme was K.I.S.S. (Keep It Simple Stupid). We would do an exercise for :45 seconds, take a :15 second rest and repeat that exercise 2 more times. The plan was to start at the top of the body and work our way down…then put it all together for one full body exercise. The exercises were:

Overhead Press, Skull Crushers, Shrugs, Bentover Rows, Curls, Benchpress, Side Lifts, Big Boys, Squats, Calf Raises, Man Makers.

Circle up. Count off. Name-o-rama. Announcements (July Ruck). Time to get close. Intentions and gratitude. Our Father.

“Alexa, STOP!”

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