AO: Forge

When: 09/15/2021

PAX:

Number of Pax: 11

Pax Names: BoSox, Doddy, Drumstick, Honeypot, Lizard King, Narco, Nesquik, Oddjob, Tebow, Tiny Tat, Trill,

Number of FNGS: 0

FNG Names:

QIC: Trill


Never start your count, and name-o-rama counterclockwise… unless Drumstick is present, then is just fun.

Warm-o-rama: run, karaoke’s, high knees, around the world with the bell, halos, fast weed pickers

Thang: 50 calf raise, run to pole, 15 kb swings, run to pole, 15 kb swings, run to end of lot, 50 calf raises

jack web with kettlebell, made it to ratio of 6 merkins and 24 overheads total of like 80+ overheads (sucked!)

LT Dan’s with KB up the narrow cramped ramp (we looked like little spermies competing to get in the egg)

slow burn circle of pain: 10 deadlifts into upright rows, negative curls (10), tri extensions slow and deep (10) three times. Threw in one around the world and a lateral raise holding for as long as we could.

50 calf raise, run to pole, 15 kb swings, run to pole, 15 kb swings, run to end of lot, 50 calf raises

Mary for 4 minutes

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F3 Cherokee