AO: Forge

When: 03/30/2022

PAX:

Number of Pax: 12

Pax Names: Dig-Em, Drumstick, Hass, Honeypot, Lizard King, Mouth-2-Mouth, Narco, Nature Boy, Oddjob, Saluki, Tiny Tat, Vanilli,

Number of FNGS: 0

FNG Names:

QIC: Tiny Tat


Mosey around the parking lot, circle up for SSH, copper head squat, mountain man pooper, sun gods, michael phelps.

Doing work in rounds.

Buy in: 5 burpees

10 reps each of:

  • KB Swings
  • Goblet Squats
  • Curls
  • Tricep Extensions
  • Thrusters
  • Figure 8 Pulls

Run to the far island. 10 star jumps.  Rinse and repeat.  Reduce reps of the exercises by 1 each round.

Had time left, line up with KBs for some 11s.

Chest presses, bear crawl with your KB 10 yards.  Big bois with your KB.  Return to start.  Rinse and repeat.

That’s time – great job fellas!

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F3 Cherokee