AO: Forge

When: 02/07/2024


Number of Pax: 14

Pax Names: Dig-Em, Doddy, Grimace, Hand Me Down, Lizard King, Mouth-2-Mouth, Narco, Nesquik, Odd Job, Sgt. Slaughter, Soft Spot, Trill, Uncle Dick, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: NesQuik

WARMUP: Shorty mosey around the parking lot. SSH, Mountain Man Poopers, Weed Pickers, Sun Gods, Michael Phelps
THE THANG: Mosey to the street by the football field doing a one arm rifle carry.

Dora: While your partner is doing the exercises below, run to the second light past the gate, the one on the right side of the road, just past the gate. It was the light pole just past the gate on the right side. The first light pole past the gate…the one on the right.

Set 1 – 50 reps of:
Single Arm Bent Over Rows
Pull Ups on the Yellow Gate
American Hammers

Set 2: 100 reps of:
Skull Crushers (Tricep Extensions while laying on the ground)
Pull Overs
Chest Press
Flutter Kicks with bell

Set 3: AMRAP while your partner is running
Tricep Extensions while standing
Upright Rows

For those that went way too fast and didn’t rinse and repeat, Vanilli led his own little sub Q. I think he did Overhead Press, Calf Raises and other crap like that.

MARY: Freddie Mercury with the Bell and Flutter Kicks with Chest Press.

ANNOUNCEMENTS: Same as always, there’s a blood drive coming up…this time it’s March 8th.

COT: Soft Spot shared. He just started a new job and asked for prayers for his family for this season of change.

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