AO: The Forge

When: 04/26/2022


Number of Pax: 5

Pax Names: Fogger, Kipling, McFeely, RA, Sir Topham,

Number of FNGS: 0

FNG Names:

QIC: Kipling

The BackBlast:

Warm Up:

Motivators (from 6), mountain climbers, daisy pickers, windmills, abe wigodas fwd and back, seal claps/overhead claps

The Thang:

  • Mosey 2 blocks to blacktop
  • All pax borrow a coupon there
  • 4 corners SOCK (Pax choose between weighted lunge and farmers carry between corners).  10 reps each for round 1, increasing by 5 reps in each successive round.
    • Weighed squat
    • Overhead press
    • Curl
    • Kettle swing

Cool Down:

  • Mosey back
  • Flutter kicks
  • American hammers

COT focused on the wisdom of Terry Crews (

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