04/30/2021 - the-forge - OnyPly’s Birthday Beatdown
AO: The Forge
When: 04/30/2021
PAX:
Number of Pax: 23
Pax Names:
Dakotoes, QT, RapidFire, Drafty Kilt, OnePly, Sloppy Joe, Gucci, Samurai Monkey, Swedish Ham, Mayhem, wheels, Commando, Slalom, Casper, Boucher, Shotgun, Short Cut, Layover, Home Wrecker, Depends, Barker, Master Chief, KneePads
Number of FNGS: 0
FNG Names: N/A
QIC: OnePly
Introduction
Happy birthday to me. YHC brought his own toys and birthday cake to celebrate. YHC’s wife helped him put on deodorant later. If only she was there to help him count.
Warm-O-Rama
Short mosey, weed pickers, Abe Vigoda, baby arm circles (front back), arm pretzels
The Thang
1 min max effort, 20 seconds to move to next station and rest. Rinse and repeat.
Battle rope
Super crunches
Lat raises with pvc
Lunges
BBSU
Merkins
Air press
Moguls
Circle of Trust
Thanks given for all of God’s gifts. Prayers for Snowflake (they worked) and others who did not speak up.
Naked Man Moleskin
Anatomy of an F3 workout:
• Be free of charge
• Be open to all men
• Outdoors, rain or shine, hot or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• Ends with a Circle of Trust
What does a well planned Q look like?
• Creates rhythm which distracts the mind from the task at hand
• Builds teamwork by synchronizing PAX and creating focus
• Not knowing the number of reps discourages budgeting of effort; you get used to going as long as you have to
Proper Cadence Sequence
• “The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
• “Starting Position…” [pause] “Move!”
• “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
• “Recover!” is the signal that the set is complete; absent a call of “Recover!,” pax should hold their final position at completion of the last rep and await further instruction