10/21/2020 - the-forge - Commando’s Indian Dora
AO: The Forge
When: 10/21/2020
PAX:
Number of Pax: 13
Pax Names:
Gadget, Gucci, Monkey Samurai, Dakotoes, Wheels, One Ply, Pallet, Mayhem, Rapid Fire, Snowflake, Sloppy Joe, Commando, Slalom
Number of FNGS: 0
FNG Names: 0
QIC: Commandp
Introduction
Lets try something new and old but keep it slow
Warm-O-Rama
Grab your coupon or kettlebell and mosey to the lower lot.
11 x side straddle hop
8 x weed pickers nice and slow
8 x sobriety sun gods both ways
8 x big arm circles really slow
The Thang
Grab your coupon and head down to the lower loop. Mosey around to the left to the bottom of the hill / cliff and setup.
Pax performed pushups with one arm rows in between. One by one we scrambled up the hill / cliff to the playground then ran down the gravel path to the sidewalk, around the rock and then down the track back to the pax. Realized this would take longer than anticipated and swapped to two at a time.
Focus on form and going slow. Do it right
Next was Goblet squat, curl, press while two at a time ran.
Final was Thor’s hammer or weighted bbsu. Upped to three at a time as time was running out
Mosey back to the flag as best you can
20 bbsu
10 SLOW DEEP squats
10 SLOW DEEP merkins
1 min plank to finish it off
Circle of Trust
Challenged the pax to focus on the little things. The cheats and corners cut that hurt our form and lead to injury. Not just in F3 but also in life.
Naked Man Moleskin
Mumble chatter was great. Men pushed and worked hard.