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.

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