AO: Forge

When: 01/25/2023


Number of Pax: 11

Pax Names: Dig-Em, Doddy, Grylls, Lizard King, Mouth-2-Mouth, Narco, Nesquik, Shoe Show, Trill, Uncle Dick, Vanilli,

Number of FNGS: 1

FNG Names:

QIC: NesQuik

I set my alarm a bit early this morning to ensure that I was on time and not late or coming in hot.  While that may have helped in theory, I still woke up groggy and out of sorts…. AND I think I hit snooze one too many times.  It was raining pretty hard and LK moved us to the front of the high school so we could stay under cover.  Because I didn’t want to get wet in the cold 47 degree weather, I kept us under the overhang/breezeway and we did a 0.0.  What through me off is that we didn’t do a mosey to start or any of the other things.  That was my bad.  I began the workout a bit flustered.  I think I recovered by the end, but the damage was definitely done and the door was open to the jackals that were just waiting to pounce…but I wouldn’t have it any other way.


We did Weedpickers to start out, then SSH and a few others.  I jumped right in and forgot all about the disclaimer and the intro to F3.  But we were all veterans.  Haha.  I was reminded and tried to get on track, but I think I lost the PAX before it began.  LOL.

Then we did some KB warmups.  We started with Halo’s then we did a combo of 5 KB Swings and 5 Merkins x3.  We ended the warmup with KB Cleans (5 each arm)

The Thang

Super Sets – Each exercise was 20 seconds.  We did 3 exercises then rested for 20 seconds.

Iron Cross, American Hammers, Flutter Kicks (2X’s)
Straight Leg Dead Lifts, Calf Raises, SL Dead Lifts (2X’s)
Single Arm Chest Press (R), Tricep Extensions, Single Arm Chest Press (L) (2X’s)
Goblet Squat, Overhead Press, Goblet Squat (2X’s)
Single Arm Alternating KB Swing, Sumo Squat High Pull or Upright Row, Single Arm Alternating KB Swing (2X’s)
Stationary Lunge (Right Leg), KB Swing, Stationary Lunge (Left Leg) (2X’s)
Chainsaw Row (R), Curls, Chainsaw Row (L)

We ended with PAX Choice.

Then we did COT and coffee.

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