AO: Forge
When: 04/20/2022
PAX:
Number of Pax: 13
Pax Names: BoSox, Dig-Em, Honeypot, Lizard King, Mouth-2-Mouth, Narco, Nesquik, Odd Job, Rembrandt, Tiny Tat, Trill, Vanilli,
Number of FNGS: 0
FNG Names:
QIC: DigEm
WOR: Weedpickers, SSH, Copperhead Squats, Imperial Walkers, Sun Gods, Michael Phelps
The Thang: 4 rounds of 4 KB exercises. 20 reps per exercise. After each round the PAX ran to the other side of the parking lot for 20 SSH, 20 Air Presses, 20 Mountain Climbers, and 20 Shoulder Taps (Single Count)
Round 1
- Curls
- Tricep Extension
- Chest Press
- Single Arm Rows
Round 2
- Squats
- Lunges
- Thrusters
- Deadlifts
Round 3
- Figure 8s
- KB Swings
- Shoulder Press
- Upright Rows
Round 4
- American Hammers
- BBSU
- Flutter Kicks
- KB Pull Throughs in Plank Position
Rinse and repeat until time.
COT: Prayers for 8 Bit’s upcoming back surgery and for Lizard King’s M to receive some good news on her follow up appointment regarding her knee.