07/08/2020 - the-forge - Nothing Fancy – KISS and Keep it Moving
AO: The Forge
When: 07/08/2020
PAX:
Number of Pax: 10
Pax Names:
Neo, Ole Willie, Dakotoes, Gadget, Sloppy Joe, QT, Jalopy, Wall Ball, Rapid Fire, Bear Arse
Number of FNGS: 0
FNG Names: n/a
QIC: Bear Arse
Introduction
YHC wanted to keep it simple today. A little lifting, a little Mary, and little running which resulted in a lot of complaining!
Warm-O-Rama
0530 – Mumblechatter started early when YHC kept the Warm-O-Rama at the flag without the usual mosey to the back parking lot.
SSH
Weed Pickers
Wind Mill
Sun Gods
Imperial Walkers
YHC wanted to try something new so I went with a modification to Jack Webbs
1 Merkin:4 Freddie Mercury until you get to 10:40. YHC really didn’t think that was going to suck as bad as it actually did.
PAX then grabbed the Kettle bells for a short mosey to the upper playground area.
The Thang
Grab the Kettle Bells and head to the wall – Split PAX into 2 groups.
Group #1 – Kettle Bell Swings x 15 then hold Al Gore until 1 minute period expires
Group #2 – Balls to the Wall Shoulder Taps x 20 then hold the position until 1 minute period expires.
Rinse and Repeat until PAX goes through each station twice.
Recover lap around the football field (PAX members who suffered through Wall Balls BD yesterday were especially vocal with their displeasure of the “recovery” lap)
Reconvene at the upper playground for Mary
-BBSU (30 sec)
-Dying Cockroach (30 sec)
-V Ups (30 sec)
-American Hammer (30 sec)
1 Minute Rest
-Scissor Kicks (30 sec)
-Superman (30 sec)
-LBC (30 sec)
-Hold Em High (30 sec)
Recovery Lap
Wrapped things up with some 11’s
-Goblet Squats
-Box Jumps
Circle of Trust
Philippians 4:8: “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
Its easy to focus on the things or areas of our life that cause stress and turmoil. YHC wanted to challenge the PAX today to focus on the positive things that we’ve been blessed with in our lives rather than the negative.
Naked Man Moleskin
Thanks for showing up this morning fellas, we’re all better for it. BA Out!