AO: Forge

When: 02/19/2020

PAX:

Number of Pax: 3

Pax Names: Lizard King, Sgt. Slaughter, Tiny Tat,

Number of FNGS: 0

FNG Names:

QIC: SGT Slaughter


The BackBlast:

Intro:

PAX gathered in the gloom for a nice, extremely cool and wet day. Some were wondering why in the world they would come out in the rainy morning rather than sleeping in, but the PAX came to show support to SGT Slaughter in his (like a V) Q. With a fart-sack in the back of his mind, SGT Slaughter got up in the gloom, dusted his gear off, grabbed his winkie and made it to the Forge to deliver some pills of pain.

 

Warm-o-Rama:

Mosey around the parking lot area with Kettle Bells, circle up and perform:

20 SSH

15 Weed Pickers

15 Windmills

Sun Gods, Michael Phelps

The Thang:

We did a set of exercises with partners. I don’t know the official F3 name, but I will call this one “Tag Team Terminator” or Triple T for short (GI Joe reference).

This is a partner led event. 1 Partner ran up the stairs (with Kettle Bell in hand) and at the top, do 10 squats and run back down on the other side.

Other Partner would do the Exercises while partner is running (with Kettle Bell in hand) up the stairs to do 10 Squats with the Kettle Bell and back down.

Exercises (Spell out SNAKES):

Sit and Press (100)

Nolan Ryans (200) Plank Punches, 100 each side

Alternating Back Lunges with Kettlebell (300)

Once you go up a pyramid, you have to go back down, right? We ran two laps around the stairs to continue.

Kettlebell Swings (300)

Time was cutting short at this point, but the plan going forward was as follows…

E2K or LBCs (200) On your six. Right ankle over the left knee, bring your left elbow to your right knee. Switch. Aka the oblique crunch if you take the right foot and put that on the ground.

 Squats with Kettlebell (100)

COT:

Finished the Circle of Trust with some things we are thankful for. Among the things that we are thankful for were God, Family and a Good job.

Naked Man Moleskin:

I am always nervous doing these things because my fitness is still not where I want it to be and among these things, I have an innate fear that comes up with public speaking. I am talking a terrifying feeling of dread that brings my amygdala into a fight, flight or freeze mode! Thankfully, the time went by extremely fast and we were not soaked from rain (only sweat). I want to thank Tiny Tat and Lizard King for their patience and understanding as I tried to formulate words from my plan of attack with exercises!

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