07/22/2020 - the-forge - The Long Haul
AO: The Forge
When: 07/22/2020
PAX:
Number of Pax: 15
Pax Names:
Gentleman, Wallball, Gucci, Monkey Samurai, QT, Drafty Kilt, Gadget, DakoToes, Wheels, Swedish Ham, Sloppy Joe, RapidFire, Neo, Jalopy, Spooner
Number of FNGS: 0
FNG Names: N/A
QIC: Jalopy
Introduction
This was a blend of a workout that popped up in my news feed (https://www.insider.com/fitness-influencers-workout-for-week-2020-6)
and Doc Ock’s Octagon of Pain (https://f3nation.com/exicon/entry/3060/?gvid=398721&pagenum=2) I had the foolish idea to add running with KBs; and kept all reps at 20 to be simple/grueling.
Goals: keep heartrate up via semi-Ruck workout and do so something so hard we would be forced to help each other.
Warm-O-Rama
Mosey around both parking lots with QIC pointing out each station marked by preset yellow flags.
Abe Vigodas
Weed Pickers
Good Mornings
Arm circles/pretzels
The Thang
Goal: Get yourself and your KB around the course 6 times (this proved to be way too high; no one completed more than 3)
Station 1: Motivators down from 6 (one less at each rotation around the course)
Station 2: KB Rows x20
Station 3: 4ct Freddie Mercury x20
Station 4: KB Curb Hops x20
Station 5: Merkins x20
Station 6: Rev Lunge with KB x20
Station 7: Moving Plank x20
Station 8: KB SUmo Squat x20
Circle of Trust
Prayers for Ken (Sloppy’s co-worker); QT’s family member with COVID; Rapid’s mom; and Ham’s transmission.
Naked Man Moleskin
Galatians 6:2 – Bear each other’s burdens, in this way you fulfill the law of Christ.
I love the persistent motivation and encourage found in F3, and the concept of “picking up your 6” – helping the man behind you.
It’s been good for me during this tough year. I challenge us all to apply the concept of picking up your 6 outside of F3. Who is behind me that I can help? Whose burden can I carry?