Approx. 23-24 pax posted for this week’s version of The Forge. You’d think a CPA would be concerned with precise numbers, but whatever (if I missed you below, please let me know, but it seemed like 23-24). We were treated to Gnard Dogg’s perfection of the F3 counts and a little agility ladder fun thanks to skills developed at Zero Hour.
The Thang:
Warm-up (Epoxy):
Fast jog around lake with the pace applauded by White Shoe (I was overcome with pride…haha, must have been amped up b/c I’m not a runner for sure). SSH x 20; Sir Fazio 8 and 8; Imperial Walkers x 20; Mtn Climbers x 15
Gnard Dogg: Lead pax up and down long stairs 3x and ultimately to pavilion. L/R step-ups x 20; Dips x 20; L/R step-ups x 20; Decline merkins x 15. After first set of L/R step-ups, spontaneous applause from the crowd as a result of Gnard’s count mastery (ref Q from several weeks ago)!!! Well done Gnard.
Epoxy: Run back down to lower area near carousel. 3 Agility / rope ladders set up with 6 staggered cones at the end. Pax divide into 3 groups at each ladder. Run through ladder and then run/shuffle, etc to each cone. At end of cones, do 8 merkins. Run back to start of ladder for different pattern and different cone run/shuffle, then 7 merkins, repeat to 6, 5, 4….
Gnard Dogg: Head over to grassy area. Split into 2 groups. First group sprints to amphitheater, 10 jump-ups, bear crawl back while group 2 does Mary of choice. Flap jack. Next, group 1 sprints, 10 incline merkins, lunge walk back. Group 2 Mary….flap jack. Group 1 sprint, 10 dips, sprint. 2 does Mary….flap jack.
Epoxy: Being some time left, we headed over to playground. Split into 2 groups. Group 1 does 20 pull-ups / rows on swings while group 2 does merkins (I think, as this was an audible and 2 days ago). Flap jack. Group 1 15 pull-ups / rows while group 2 does squat jumps. Flap jack. Group 1 10 pull-ups / rows while group 2 did something else. Flap jack.
Mary
COT – I was confused today as I totally skipped over the names and went right to the prayer requests….and my wife says I’m not a spiritual guy!
Sorry for the scattered nature of the post…feels like this was days ago, I’ve got a cold, plus I’m supervising 5th grade girls at Mellow Mushroom post-Cotillion.
