Warm-a-Rama – SSH, Weedpicker, SunGods OYO, Michael Phelps OYO

The Thang:

Partner up

Perform 3x

Pax 1 – KB squats 10 reps

Pax 2 – Air squats holding KB

Perform 3x

Pax 1 – KB Curls 10 reps

Pax 2 – KB Straight arm extension

Perform 3x

Pax 1 – KB BBS 10 reps 4 count

Pax 2 – Planks

Perform 3x

Pax 1 – KB Triceps 10 reps

Pax 2 – KB Straight arm extension

Perform 3x

Pax 1 – KB Overhead press 10 reps

Pax 2 – KB Overhead hold

Perform 3x

Pax 1 – KB lunge 10 reps

Pax 2 – KB Air squat

Perform 3x

Pax 1 – KB LBCs 10 reps 4 count

Pax 2 – KB Flutter kicks

Perform 3x

Pax 1 – KB Swings 10 reps

Pax 2 – Overhead hold

Perform 3x

Pax 1 – KB Thrusters 10 reps

Pax 2 – KB Air squat

Perform 3x

Pax 1 – KB Triple threat 10 reps

Pax 2 – KB Taps

We tested out YHC’s foot for a short mosey and then we rinsed and repeat the work above but just one time through. Finished with some KB American Hammers, KB Flutter Kicks, and KB ??? and no one was counting. Hate when I can’t remember something.

COT: Prayed for Pinocchio’s M (Liz) and her upcoming surgery, prayed for OneScoops sister (Shara) to recover from a kidney transplant, prayed for Hooch for his healing for gastrointestinal issues, prayed for YHC’s M (Suzanne) and her upcoming doctor appointment for possible hernia.

Naked Mole Skin:

Seems like I just wrote this about Narco and Jackalope but I have evidence of Narco staring at Jackalopes six and they pulled me into being in their group during partner routines since we were short a Pax not named Trill. Doddy and Lexi just made fun of the others when they could. Tiny Tat saw the BD board and faked a hand injury and ended up running about 5 miles. It was good to see OneScoop and to meet Pinocchio (the only one who could to straight arm ext. properly). It was a good BD because there was plenty of complaining about the straight arm extensions. You should have heard the fish stories during the coffeeteria. Need I say more. Always a fun time at the Forge.