YHC was excited to come back to lead a workout at The Forge. That is, until co- site Q Singlewide called me out to “bring it”. Dang, dude, have I been slackin’ at the helm or something? All good, I know he was just funnin’.

Anyway, 18 hearty PAX emerged this balmy morning for another Forge session! It’s always fun to work out at Pullen Park. So after a standard disclaimer and recognizing no FNGs, we headed off into the gloom…

Warm Up

Fellowship paced jog up towards the turnaround, with butt-kickers and high knees along the way. Then circle up for:

  • Azul’s Favorite Group Stretch (some yoga poses to loosen thangs up)
  • SSH x 20
  • Good Morning x 15
  • Mountain Climbers x 20
  • Standard Merkin x 15

The Thang

Mosey from the turnaround over behind the tennis courts – grab a rock for:

  • Curls x 20
  • Bent-over Rows x 20
  • Tricep Extensions x 20
  • Overhead Press x 20
  • LBC x 20

Repeat the set above, x 15 reps and then again x 10 reps. From there, head over to the half-pipe…

We performed this set twice: run up x 5, down x 5; then up x 10, down x 10; then up x 15, down x 15. The exercises were:

  • Set 1 – Star Jumps at the top, Dying Cockroaches at the bottom
  • Set 2 – Wide Grip Merkins at the top, WWII Sit Ups at the bottom

Recover on the run over to the lake, bear crawl over both bridges. Gather up, jog along the far side of the lake, stopping for 2 sets of Quick Feet/High Erkins/Derkins. Then we jogged back to the beginning of the park, with 2 quick laps around the Carousel.


  • Flutter Kick x 20
  • Homer-to-Marge x 20
  • LBC x 20
  • Flutter Kick x 20
  • American Hammers x 20


  • Announcements – Haven House workout today at 5:15 PM today; Also, designated charity for Drink for a Cause at Lynwood Brewing Wed. night (4/27/16) is Haven House – $1 of every beer goes to support them!
  • Prayer Requests – Give Orwell a shout; prayers for him.
  • Country Wide took us out with thankfulness to our Lord.

Azul out…