14 PAX took full advantage of the wonderful weather at 2015′ third installment of The Forge.
Disclaimer was given and off we went.
Warm-up:
Jog to upper cul-de-sac near the rear tennis court entrance for COP
SSH x20
Burpee OYO x5
Good, Slow Mornings x10
Burpees OYO x5
Fazio Arm circles, both ways, x20 each
Burpees OYO x5
The Thang:
In Indian Run formation, mosey to and around the Dunn/Cates parking deck. End at NW Corner stair case.
Bear crawl up the stairs, AMRAP squats until all are finished.
Bear crawl down the stairs, plank hold until all are done.
Sprint up stairs to the top level and circle up around telephone poles.
Split into groups of 6, 3 and 3. The NCSU ROTC had joined us upstairs by this point. Their cadence was weak; we counted much stronger.
Curls with poles x20
Sprint the length of deck and back
Curls with poles x20
On the two biggest poles:
Group 1; coordinated lunge walk halfway down deck
Group 2; AMRAP merkins, then sprint to relieve G1
Flapjack
Group 1: Lunge walk halfway back
Group 2: AMRAP LBC’s
Flapjack
Mosey back to the Pullen Tennis courts.
Half court suicides:
G1: BTW
G2: Half court suicide
Flapjack
G1: BTW
G2: Half court suicide with 10 burpees at each line, with 30 at the finish.
End at concrete stage.
Strong work by all today! We covered some distance and picked up heavy objects; one PAX exclaimed “this is like Heavy Metal!” between curl sets.
T-claps to Screech. 15 days ago, he underwent Cuff Surgery and still couldn’t stay away from the gloom. Great to have you out with us, brother.
Prayers to Hush Puppy’s family for their ongoing battle with various cancers.
Keep Scuba Steve in mind during his job search.
Countrywide took us out with a powerful offering.
