It was a foggy yet warm morning for my VQ. Being as type A as I am. I arrived at 5 am to set up my board which had been ready for 2 weeks and test out the speaker and timer, all were ready to roll.

We gathered around the flag and at 5;30 we took off into a mosey, well maybe a took off like I was being chased by the cops in my youth.

After the mosey, we assembled for the warmup that was a little shaky and I caved to Doddy and stopped the mess I had made of the warm-up.

Now to the BeatDown: 4 AMRAPs (As Many Rounds as Possible)

AMRAP 1=10minutes

20 Two Arm Curls; 20 Deadlifts; 10 each side Curls; 10 each side  Bent Over Rows

Once the 10 minutes were up, we ran to a planter and back and rested for what remained of a 2-minute rest.

AMRAP 2=10 minutes

20 Chest Presses; 20 Tricep Extensions; 10 each side Chest flies; 10 each side Tricep Kickbacks

Once the 10 minutes were up, we ran to and up a set stairs and back and rested for what remained of a 2-minute rest.

AMRAP 3=10 minutes

20 Goblet Squats (or 20 Thrusters); 10 each side Shoulder Presses (or 20 Kettlebell Swings Overhead); 10 each side Lunges; 10 each side Side Raises

AMRAP 4=4 minutes (ended up being whatever was left)

20 Big Boys; 20 Leg Lifts; 20 Little Boys; 20 Flutterkicks

All movements were done with a Kettlebell or dumbell and some whining….”what a AMRAP?; You can’t to overhead kettlebell swings, you’re going to get hurt; I can’t read the board; I’ve never felt my lats worked while doing Kettlebell swings”. (Surprisingly none about the music) It wouldn’t be the Forge without the commentary and ribbing. All in all a great morning and fun times! This is why I drive past 2 other AOs to come to the Forge!

COT:

Prayers for Pig Knuckles’s vertigo and for Grimance’s friends’ marriage.

Now THAT’S A(m) RAP!