A cold morning called for a double layer of gloves and constant movement – let’s go!




Dates: 2019-11-13

Where: forge

QIC: Tiny Tat

Number of Pax: 6

Pax Names: Lexi, Jack Bauer, Go Daddy, Trill, Lizard King, Tiny Tat

Warm-O-Rama: Lap around the parking lot, circle up for SSH, Copper Head Squats, Mountain Man Poopers, Sun Gods, Michael Phelps

The Thang: Simple routine today - dora style KB exercises. Partner up. Cumulative count, 1 partner doing the exercises, other partner runs to the far light pole and does 15 merkins or 15 of a core exercise of their choice. Then runs back and switches with their partner.
100 swings
100 curls
100 thrusters
100 tricep extensions
100 lunges
100 chest presses
100 upright rows
100 goblet squats
100 single arm rows
100 deadlifts

1,000 total reps per pair.

COT: I don't remember the CoT because I'm writing this a week late - doh!

Naked Man Moleskin: Great work boys, always enjoy our KB beatdowns at the Forge!

Leave a Reply

Close Menu
Do NOT follow this link or you will be banned from the site!
×

Cart

%d bloggers like this: