AO: Forge

When: 02/04/2022


Number of Pax: 8

Pax Names: Doddy, Jackalope, Lizard King, Mouth-2-Mouth, Nesquik, Pig Knuckle, Tiny Tat, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: Doddy

We mosied

We warmed up

Then, we…

Did 3 rounds of each exercise with 50 reps in round 1, 30 reps in round 2, and 20 reps in round 3

KB swings

Goblets squats

Merkins with 1 arm on KB


NExt, we partnered up and partner A went in one direction, holding two KBs and doing a farmer’s carry.  Partner B ran in the opposite direction (in a circle obviously) and every time the partners met, they switched.  We did this 8 times total


Next, we went back to the 50-30-20 thing again, except we only did round 1 because we wanted some core work and arm work and time was running short.


curls/triceps combo

KB Swings

NExt, we did core work…

flutters, lbc, bb situps and hammers, all with the bell.

We then went back to the 30 rep round of the above exercise…none of this will make sense unless you were there, so don’t try.  the purpose is to give credit to the men that came.  studs.

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F3 Cherokee