03/13/2020 - the-forge - Friday the 13th Horror Q
AO: The Forge
When: 03/13/2020
PAX:
Number of Pax: 13
Pax Names:
QT, Swedish Ham, OnePly, Bear Arse, Dakotoes, Commando, Gucci, Monkey Samurai, Sloppy Joe, Jalopy, Gadget, RapidFire, Drafty Kilt
Number of FNGS: 0
FNG Names: -
QIC: RapidFire
Introduction
Horror show of a Q to remind us of all the little muscles we never use. Enjoy the novelty
Warm-O-Rama
Mosey to Wind Tunnel, 10 Motivators (calves), 15 Weed Pickers, 13 Hillbillies, 13 WindMills, 10 Flying Sun Gods
The Thang
5 sets –
10 bender push (lean to low wall with feet spread, raise one hand w/out twist, merkin, both hands merkin, orther hand raised w/out twist, merkin, both hands merkin) – Lats, Shoulders, Core
10 Up and Overs (stand with coupon on end right in front of one foot, lift foot and raise/switch from left to right over the coupon) Hip Flexor, Addudctor, Abductors and balance
10 Merkin Sway w/ coupon (FLR with one hand on coupon, shift weight away from coupon, walk hands over to switch, shift weight away from coupon) – Lats, Shoulders, Core
10 Back Kicks each leg – Glutes
Circle of Trust
Pray for Families and loved ones, Pray for the leadership in our country that there would be wisdom and guidance to deal with the Covid-19 virus. Praise God for Jalopy’s successful adoption.
Naked Man Moleskin
YHC is super impressed with everyone that jumped in to some crazy exercises and gave it 100%.
I’ve seen teenage black-belts wuss out on Up and Overs.