07/24/2020 - the-forge - Motivated!
AO: The Forge
When: 07/24/2020
PAX:
Number of Pax: 13
Pax Names:
QT, Mr. Pink, Shirley, Sloppy Joe, Wall Ball (Q), Gucci, Monkey Samurai, Wheels, Drafty Kilt, One Ply, Gentleman, Spooner, Gadget
Number of FNGS: 0
FNG Names: -
QIC: Wall Ball
Introduction
One motivator style beat down coming up!
Warm-O-Rama
Gadget tried to catch Wheels again and tripped over a rhino curb on the way to coupon corner. The lower lot is off limits!
At the corner:
Seal Jacks (10X)
Arm Circles (both ways 10X)
Arm Pretzels (10X)
Weed Pickers (10X)
Hillbillies (10X)
The Thang
Ran up to the corner of the big fields and the Thang was revealed. There’s only 5 exercises today:
Hurpees (hand release Burpees)
Squats
BBSU
Merkins
Lunge
10 of each performed at this corner
Run to the next corner
9 reps of each
All the way across both end lines to the other field corner – where the sprinklers were spraying.
8 x 5 here. Some PAX took a shower. Others got a little extra footwork in while dodging the water. The extra water got the bowels moving for One Ply. He got a lot of extra steps in while running back to the bathroom (I thought he didn’t like to run?)
Run down to the 4th corner.
7 reps
Run back to the starting point. We can re-use the dry spots that we created during the 10 rep set!
6 reps – One Ply meets back up with us.
Short mosey up the stairs to the shed/bathroom/playground and the PAX grabs 5 rocks on the way. The 5 rocks were used to transfer back and forth from each side of the body while in the high plank position. 4 swaps = 20 total rock moves.
5 reps
Grab your favorite rock. Get in high plank. Put the rock on your nose with one hand. Drop it. Grab it with the other hand before it hits the ground. Do that 20 times.
4 reps
Everyone’s favorite rando SB shows up and winds his way through the PAX to evaluate One Ply’s work in the bathroom.
Everyone to the benches for 20 hand step-ups in cadence. Don’t forget to change direction at 10 reps!
3 reps
20 plank pushups (10 each direction)
2 reps
PAX choice! Pick your favorite exercise from the last 4 and do it again. YHC would love to get a vote on what was chosen.
1 rep
Indian run around both parking lots.
Back to the flag for circle of Mary.
Spooner with the American Hammer
Gentleman with a 30 second plank
Mr. Pink with some side planks
QT with the pickle pounder.
DONE!
Circle of Trust
QT’s family thankfully has gotten over corona.
Keep Casper’s wife and family in your prayers.
Gentleman’s family needs prayers for this difficult week.
We all need to work on our numbers – especially the ones bigger than 20.
Naked Man Moleskin
Keep your focus on others. Let the PAX know what they can do to help you or help others.