AO: Forge

When: 03/05/2020

PAX:

Number of Pax: 5

Pax Names: BoSox, Lexi, Lizard King, Tiny Tat, Trill,

Number of FNGS: 0

FNG Names:

QIC: Trill


The BackBlast:

Intro:

rain,sweat, heavy breathing, very wet grounds, could only mean one thing………. a really good kettlebell workout.

Warm-o-Rama:

short mosey, 25 SSH IC, 10 MP IC, 10 figure 8’s OYO, 10 halos OYO

The Thang:

three rounds of four corners in small square lot: bell mosey to each corner and exercise; corner 1 – curl, press, tri extensions, corner 2 – plank rows, corner 3 – bell squats to upright row, corner 4 – elbow plank bell taps.

In between rounds did a PAX showdown: stop when first PAX complete said amount of Curls, bell squats, tri extensions, big boi’s press, KB swings.

ROF: hold feet 6 inches while one PAX at a time performs 10 reverse crunches. Followed by 15 bell up reverse crunch IC.

In the big lot; Crawl, Walk, Run, Skip: 15 merkins on bell (similar to diamond merkin), bear crawl to light pole and crawl bear back, 15 KB swings lunge walk to pole and back (bell-less) , 15 KB swings, run to pole with reverse run back, 15 KB swings, Mario bro skip to pole and back. Rinse and repeat but this time start from the lunge walk (dropped the crawl but kept the merkins and KB swings in between).

And time.

 

COT:

Prayed and rambled a bit

Naked Man Moleskin:

Hard stuff today and the weather and wet grounds bringing in some adversity.  I may be a bit bias on this but I had a blast. The effort the PAX put in today was solid! I see others and myself getting stronger out there.

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