AO: Forge

When: 01/29/2020

PAX:

Number of Pax: 7

Pax Names: BoSox, Doddy, Drumstick, Lizard King, Narco, Tiny Tat, Trill,

Number of FNGS: 0

FNG Names:

QIC: Trill


The BackBlast:

Intro:

It’s only cold if you ain’t warming up with an a$$ of burpees and SSHs.

Warm-o-Rama:

mosey parking lot, up and down stairs

chumbaburpees

The Thang:

Thunder Rows: calf raise throughout song, upright kettlebell row on every Thunder lyric (imagine dragons Thunder).

20 reps of each:

overhead press, tri extensions, curls, goblet squats, KB swings, bent over rows, plank rows, big bois w/ press, lat pull overs.

kettlebell Indian run perimeter of parking lot.

20 reps of each:

overhead press, upright row, tri extensions, curls, goblet squats, KB swings, bent over rows, plank rows, calf raises, big bois w/ press, lat pull overs.

kettlebell Indian run perimeter of parking lot.

ROF for like 10 minutes: alternating amraps of KB swings,curls, and tri extensions while one PAX at a time bearcrawls around the circle PAX slinging their bells.

COT:

Prayers

check out family traditions Friday for beatdown and 3rd F; The Mole is the speaker!

Naked Man Moleskin:

-bearcrawl behind a circle of PAX kettlebell swinging with caution

-If you want to speed up a coffeteria, mention the game changer documentary. When you ask a group of guys that sling iron in below freezing temps, and some hunt wild game and says it all taste like chickenĀ  they vanish in the gloom like ninjas.

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