AO: Forge

When: 02/28/2024


Number of Pax: 9

Pax Names: Doddy, Grimace, Lexi, Lizard King, Mouth-2-Mouth, Sgt. Slaughter, Trill, Uncle Dick, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: Trill

Just two pax away from cashing in on Grumpy Dick doing 10 man makers while the folk gawks… darn those fart sackers

WARMUP: fan favs plus some kettlebell specifics
THE THANG:  4- corners in large lot:
10- close leg thrusters, 20 sumo uprights, 30 chest press flutters, 40- single arm rows. Run or hike to corner with bell.
Body pump: series of curls in cadence without putting down bell…. 10 full, 10 pulse , 10 top half, 10 pulse, 10 full.
Skull crushers to lay pullover 20, alligator row 20. Rinse n repeat.
Pole work: rifle carry down lot 15 kb swings each pole and islands. Lunge walk back up lot, 10 kb swings every pole/island.
Repeat curl series, added bottom half curls.
MARY: she went around a good bit, about 6 pax.
ANNOUNCEMENTS: blood drive
COT: prayers


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