11 PAX, 1 police escort and the carousel alarm were the welcome committee at The Forge on a wet, cool Tuesday morning. Mr. Rogers announced your own risk- suck it up, let’s roll! “So she said”
Warm-up
warm up jog around the parking lot under the watch full eye of the law
10 burpees OYO
SSH x 25
Good Mornings x 20
Imperial Walkers x 20
mountain climbers x 20
merikins x 15
The Thang
jog to the stairs in the park, partner up for wheelbarrows (Larry David- stairbarrow) up the 2 flights at the top 10 merkins in the wheelbarrow position- run the path back to the bottom rinse and repeat: Due to the YHC lack of head count abilities-Steroid did a solo x 2.
stroll to the shelter:
left right step up x 20
incline merkins x 15
dips x 15 or was it 20??
decline merkins x 15
jog to the tennis courts- stop along the fence for some rock work
20 curls- move the right and grab your fellow PAX rock
20 shoulder press- move to the right
20 bent rows- replace the rocks
on to the tennis court- 2 groups
group 1 – Balls to the wall- group 2 suicides far doubles baseline/near double baseline- switch/repeat
group 1 – peoples chair- group 2 sprint to far baseline-bear crawl back- switch/repeat
jog back to the shelter
20 x jump ups OYO
merkins
incline merkins
Jog through the park, circle up as Mr. Rogers brings on Mary
Flutter x 20
Freddie M x 20
LBC x 30
6″ leg hold- 5 count around the group
American Hammers x20
15 burpess OYO
Announcements
Christmas Party
Friday -Healing Place
Prayer Request- Steroids mom to get well soon! Our F3 brothers in Chapel Hill and Wilmington battling illness
Ball of Man- Mr. Rogers took us out with prayer and gratitude.
Pleasure to quasi lead a group of great men! Thanks to White Shoe for going easy on mumble chatter today- I had heard the stories- Fudd
