AO: Forge

When: 03/22/2023


Number of Pax: 11

Pax Names: Chubb, Dig-Em, Doddy, Grimace, Lizard King, Mouth-2-Mouth, Nesquik, Silverado, Trill, Uncle Dick, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: Trill

Welcome to the respect club…. We had many at the forge this morning and on the reg. Don’t let these ole farts full you; they are some of the toughest chaps you’ll ever meet. Younger lads shall inspire to be like them. Nesquik and Chubb were so angry this morning it made Lizard King not seem so grumpy.

warmo: 1/4 mile mosey, ssh, imperials, weeds, merkins, sun gods

thang: circuit training of such….

4 rounds each ending with a lovely brisk 1/4 mile scurry.

started with high reps less exercises, each round increase exercises and make more difficult while reducing reps. Totals: 100 kettlebell swings, 70 upright rows, 70 chest press, 60 single arm bent row, 30 squats to up row, 30 flutter chess press, 30 deadlifts, 10 man makers.

end with a circle jerk…. 3 rounds of negative bicep curls, and 3 rounds of slow tri extensions to engage the burn. And finished it all with a splash of Mary.

playlist was a mix of Christian, patriotic, and nostalgic beetz,

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