AO: Forge

When: 12/29/2021


Number of Pax: 5

Pax Names: Dig-Em, Doddy, Narco, Nesquik, Trill,

Number of FNGS: 0

FNG Names:

QIC: NesQuik

This was my first Q at The Forge.  I don’t know why, but I was a little intimidated by leading workouts with KBs.  Nonetheless, we muscled through it and I think it worked.  I know what to tweak for next time.  But isn’t that what F3 is all about?  A place to try new things, with guys who will give you a hard time, but really want you to succeed.  F3 is a safe place to fail and keep on going.  The gloom is really where it’s at!



We moseyed around the parking lot and over to where the cinder blocks are.  That’s where the work out began.  We warmed up with side straddle hops, copperhead squats, copperhead merkins, sun gods and Michael Phelps.

Then the work out began.

The Thang!

I had a white board set up with the following.

20 Lunges (single count) with your kettlebell
20 Bell Touches from a plank position (2 count)

Run to the 2nd light post and back

10 Kettle Bell Swings
15 Goblet Squats
and we did 3 sets of the above then we ran.

10 Single Arm Press (Push Press) – Each Arm X 3 sets
and then we ran.

21 Squat Thrusers
and then we ran.

Lean Over Rows (15 right side, 15 Left Side) X 3 Sets
and then we ran

Curls (7 up…from your chest down until your arm is at 90 degrees, 7 down…arm straight down up to 90 degrees, 7 full…arm straight down all the way up to your chest) X3 sets
and then we ran.

21 Tricep Extensions X 3 sets (with a little rest in between each set)
and then we ran.

10 Iron Crosses X 3 sets (with a little rest in between each set)
and then we ran.

If you finished, rinse and repeat.

We promoted the NYD convergence and prayed for the F3 Pax and their families.


Face your fears.  It’s not as bad as they seem.


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F3 Cherokee