AO: Forge

When: 09/01/2021

PAX:

Number of Pax: 16

Pax Names: BoSox, Dig-Em, Doddy, Drumstick, Honeypot, Lexi, Lizard King, Narco, Oddjob, One Scoop, Panhandle, Picanha, Pig Knuckle, Tebow, Tiny Tat, Trill,

Number of FNGS: 0

FNG Names:

QIC: Tiny Tat


Quick mosey and circle up for SSH, Copper head squats, copper head merkins, sun gods, and michael phelps.

Grab your bells and head over by the stairs.

3 different rounds of 3 sets of 3 exercises.

  • Squats, Overhead press, curls (21 of each, run to top of stairs, 3 burpees, back down.  Rinse and repeat with 15 reps, then with 9 reps)
  • Thrusters, Single arm rows, tri extensions (21 of each, run backwards to bottom of stairs, bunny hop up each stair, back down.  Rinse and repeat with 15 reps, then with 9 reps)
  • KB swings, figure 8s, lat pullovers (21 of each, lunge walk to bottom of stairs, lung walk backwards back.  Rinse and repeat with 15 reps, then with 9 reps)

Take a quick lap up the stairs, over and back down.

Next up – some combo flows

  • Flow 1 – Deadlift, squat, curl at bottom, up, overhead press, tricep extension.  Do 10 of these.
  • Flow 2 – Snatch right, snatch left, merkin with right hand on bell, merkin in the middle, merkin with left hand on bell.  Do 10 of these.

Rifle carry out to the lightpole and back.  Head back to the flag.  Call Mary for 3 minutes and we are done!!

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