AO: Forge

When: 09/28/2022

PAX:

Number of Pax: 10

Pax Names: Doddy, Grimace, Lizard King, Mouth-2-Mouth, Nesquik, Oddjob, Tiny Tat, Trill, Uncle Dick, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: Tiny Tat


Mosey and circled up for SSH, copper head squats, copper head merkins, sun gods, michael phelps.

Grab your bells and over to the  area by the stairs.  Grab a partner.

4 rounds of 3 exercises.  Cumulative count to 100 of each exercise.  While your partner does the exercise, you run up the stairs, run over, 5 merkins and then down the other stairs and back.  Rinse and repeat.  In between each round of 3 exercises, do 5 bropees with your partner. All exercises are with the KB

  • Round 2
    • Swings
    • Curls
    • LBCs
  • Round 2
    • Squats
    • Chest presses
    • Big Bois
  • Round 3
    • Thrusters
    • Rows
    • American Hammers
  • Round 4
    • Deadlifts
    • Tri extensions
    • Upright rows

That’s it and back to the flag.  Well done gentlemen, great effort!!

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F3 Cherokee