AO: Forge

When: 11/24/2022


Number of Pax: 10

Pax Names: Grimace, Lizard King, Mouth-2-Mouth, Narco, Nesquik, Saluki, Shoe Show, Trill, Uncle Dick, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: NesQuik

The morning was perfect.  Not too hot, not too cold…it was just right.  As many accused me of correctly, I just threw a bunch of exercises on the white board to fill the time and I didn’t really plan out how long the workout would take, but to my surprise, we got through most of the exercises.  Additionally, I thought to myself, what kind of music shall I play?  What would everyone just love…or hate.  So I chose an artist and played his greatest hits.  To my surprise, the PAX were only opposed to me skipping the slow songs.  My choice?  Billy Joel.  Hence the BJ in the title.  If you thought it was anything else, well then I suggest you get your head out of the gutter!

The Thang:

Here are the exercises we did in Tabata style (45 seconds on, 30 seconds off).

Upright Rows
21’s (These are curls – 7 Up, 7 Down, 7 Full… hence 21)
Squat Thrusters
Bent Over Rows (Rotating Left and Right after every 10)
Overhead Press
Iron Cross (laying on the ground bring the Kettle Bell from over your head and lift your feet)
Chest Press
Tricep Extensions

We did NOT get to:
Calf Raises
Jack Knives
KB Swings

We stood around in a circle and everyone enjoyed some great conversation.  This was a 0.0 workout.  During the exercises, Lizard King instructed Trill that he rushes when he pees, and he should slow down so that he doesn’t get any dribbles.  It was a very entertaining discussion.


Continued prayers for Brian, Vanilli’s friend who needs a new liver, for Billy who has a pump to help his heart, for Silverado and for Pie Bar’s daughter.



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