08/15/2020 - the-forge - Baby Steps
AO: The Forge
When: 08/15/2020
PAX:
Number of Pax: 18
Pax Names:
QT, Swedish Ham, Gadget, One Ply, Rapid Fire, Jalopy, Sloppy Joe, Gentleman, Commando, Neo, Big Saxxy, Mr Pink, Tri Doc, Twinkle Toes, Snowflake, Dakotoes, Wheels, Wall Ball
Number of FNGS: 0
FNG Names: None
QIC: Swedish Ham
Introduction
The great thing about leading the workout is that you get to decide what you’re gonna do. In YHC’ case since I could hardly walk I needed to take Baby Steps.
Warm-O-Rama
Mosey to south lot
Circle up
SSH 25
Windmill 10
Imperial walkers 10 (ended on a high not due to an awkwardly timed burp)
Sobriety Sun gods
Deep squats
Slow merkins
Mosey back to flag to pick up mats and coupons
The Thang
At the wall by QT’s office (baño) we gathered to hear the following instructions
4 rounds of exercises, starting with super easy high reps and working our way to hard and low reps.
60 reps
Curb step ups
Wall merkins
LBC’s
Calf raises
45 reps
Bench step ups
Knee merkins
BBSU
Curls
30 reps
Wall step ups
Merkins
Leg Ups
Bent over rows
15 reps
Box jumps
Derkins
V ups
Indian run (didn’t have time)
Circle of Trust
Count a Rama
Name a Rama
YHC talked about how fun F3 has been lately from the useless chatter on slack to the comraderie in the gloom. The point was to say that other guys need this they just don’t know it yet. Don’t be selfish with a good thing. Give it away
Invite FNGs
Naked Man Moleskin
Glad we had a good turn out. This workout ended up being a little tougher honestly than I thought it would be. It’s a keeper and will definitely make another appearance some day!