03/10/2020 - the-forge - More Intervals!?
AO: The Forge
When: 03/10/2020
PAX:
Number of Pax: 13
Pax Names:
QT, Swedish Ham, Drafty Kilt, Gadget, DakoToes, Commando, WallBall, Rapid Fire, Spooner, Casper, Shockwave, Jalopy, One-Ply
Number of FNGS: 0
FNG Names: n/a
QIC: DakoToes
Introduction
still working more structure and distractions (music…could have been better) to the hard work we’re doing.
More interval workout but with sprints included to really get that heart rate up.
Warm-O-Rama
The mosey was misleading. Are we going to 5 points, one tree hill? nope, just around the parking lot back to the flag…then Ham decided to show up.
13X SSH
13X baby arm circles forward
13x baby arm circles backwards
13x weed pickers (unfortunate comment was made about going deep to stretch it out…you know what happened next)
The Thang
Interval workout:
1 minute of work and hopefully to exertion followed by 20 seconds of rest.
first minute – Burpees
second minute – twist squats
third minute – BBSU(round 1,3,&5) Merkins (rounds 2 & 4)
fourth minute – sprints between the bells ~30 meters apart
Circle of Trust
This is why you do the BB the same day you do the Q.
Commando asked for some prayers and guidance in the search for a career as did the ham
YHC praised the group for keeping him motivated and accountable as
Naked Man Moleskin
big thanks to Spooner who reassured me that if they grumble, then its a good Q. YHC tries really hard to make getting up at 5am worth it (not that other Qs arent worth it)
YHC take the responsibility seriously and aims to succeed.