AO: Forge

When: 06/21/2023


Number of Pax: 11

Pax Names: Doddy, Drumstick, Grimace, Grylls, Hand Me Down, Lizard King, Narco, Nesquik, Soft Spot, Tiny Tat, Uncle Dick,

Number of FNGS: 0

FNG Names:

QIC: NesQuik

Apparently, I tried to Alpha the group in going to a different spot than normal (as accused by Grylls), but I was really trying to get us out of the rain and it was just a different area.  I guess people don’t like change.  All that work to move the group and we didn’t even get any rain.

The Thang

We did a tabata – 40 seconds on and 25 seconds off.  Each exercise was done 4x’s.  The exercises were:
1) Renegade: (Plank Position – with a row).  I discovered that this is done when you have two KBs and not when one hand is on the ground.
2) Lunges (one leg per set)
3) Single Arm Bent Over Rows
4) Dead Lifts (with knees bent…for those that wanted to)
5) Front KB Raise
6) Side Lunge – I really didn’t like this exercise and felt it was not beneficially…for me…
7) Single Arm Shoulder Press
8) Curls…Nice and Slow
9) Tricep Extensions
10) Single Arm Chest Press (we didn’t get to finish these)
**Bonus exercise was American Hammers.


We prayed for Goose to heal from his wounds and from the crazy glue.

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