07/31/2020 - the-forge - Heavy Dora
AO: The Forge
When: 07/31/2020
PAX:
Number of Pax: 11
Pax Names:
QT, Wall Ball, Rapid Fire, GaDgEt, Snowflake, Mr. Pink, Sloppy Joe, DakoToes, Kathmandid, OnePly, Drafty Kilt
Number of FNGS: 0
FNG Names: None
QIC: Drafty Kilt
Introduction
YHC hates KBs. Also jump lunges. So let’s do that.
Warm-O-Rama
Disclaimer. Partner up. Choose a KB for your pair. Mosey toward One Tree Hill. Drop KBs at base of hill. Continue mosey back to Tennis Courts. Circle up for:
Weed Pickers 10X IC
LBAC’s forward/backward/pretzels/overhead/seal 10X each IC
Imperial Walkers 10X IC
Mountain Man Poopers 10X IC
The Thang
We have our second “The Anvil” coming up on Monday. YHC thought we would do the final round of the Anvil in preparation. *DakoToes mentioned that during the actual Anvil, these exercises will be completed in reverse order on the last round*
5 Burpees
10 Merkins
15 LBC’s
20 Lunges
25 Mtn Climbers
30 second plank
35 American Hammers
40 SSH
45 BBSU (ouch)
50 squats
Run once around lap.
Mosey to base of OTH to retrieve KBs. Up to the tree for a little Dora 1-2-3. With your partner you will complete:
100 Jump Lunges
200 Bent Over Rows
300 LBC’s with KB on chest
One partner is completing exercise whilst the other runs to bottom of hill and back up. Flapjack until finished.
The guys were killing it.
Once finished, PAX were instructed to run to the dam and back. Still 8 minutes left. Dora decided to stick around for one more round! 400 SSH. Running partner is carrying KB. YHC called it at 0612. Back to flag for COT.
Circle of Trust
Count-o-rama, name-o-rama.
QT shared a post on Slack about creating margin in our lives. YHC thought it was important enough to bring it to the COT. PAX encouraged to examine their lives to see where they may be living too much on the extreme. Quote from the post:
“While we can convince ourselves that there are valuable things in extremes (more status, more comfort), there are much more valuable things in margin: relationships, restoration, joy, peace.”
QT then took the floor to announce that he was passing the Nantan torch to Wall Ball for F3 West Cobb. Well done QT! Wall Ball, you have some big shoes to fill, and we know you will kill it.
Prayers for QT’s closing. Praise for Rapid’s mom.
Naked Man Moleskin
Grueling beatdown. You never quite know how a new workout will turn out. This one didn’t disappoint.
Thankful for the HIM’s of F3 West Cobb.
SYITG