Au Pair posted for this episode of The Forge. Not sure why. He’s not either. Maybe just to be sure we outnumbered today’s True Grit PAX. Which we did. Again. We are The Forge. The People’s Champ. Amen.
THAT THANG:
Jog to the amphitheatre grass for a quick WARM-UP/COP plank-a-rama: Plank > Chilcutt > Low Plank Hold
SSH x 20 > Imperial Walkers x 20 > Good Mornings x 20 > Windmills x 15 > Mountain Climbers x 15 > Merkins x 15
Run thru the park toward the aquatic center & across the tracks to approach the baseball field. Grab a rock along the way & continue onto the baseball field. Borrowing a page from Les Nessman’s Catalyst notebook…gather at the backstop & complete the following exercises with your rock before departing for a lap around the field, foul pole-to-foul pole & back to home plate:
Curls x 25 > Shoulder Presses x 25 > Squats x 25 > American Hammers x 25
With 3 sets / laps completed, depart the baseball field & head back across the tracks & into the park to a picnic shelter
Irkins x 15 > L/R step-ups x 15 (repeato w/sets of 12 & 10+)
Shimmy over to a grass circle for MARY: LBC’s x 20 > Box Cutters x 20 > American Hammers x 20
ANNOUNCEMENTS & PRAYERS aplenty: see F3 website & listen up during COT for details
~FIN~
Fast or slow. Young or old. In shape or out of shape. You’re an inspiration. To someone. Every time you post. Believe it.
-Rogers out
