The bad boys of Bon Air gathered in the gloom to rock out for a workout. DTH pumped the Classic Rock tunes and the PAX kept warm head banging to the following beatdown:
The THANG:
COP #1:
- Short mosey to end of lot and circle up
- Welcome & F3 Disclaimer
- 4×4 Musical Warmerama
- Variable DTH Mary, all IC
Long mosey around perimeter to back of school, periodically stopping for mini-COP sets of Carousel Planks, Sprints, and Curb Calf Raises.
COP #2:
- Mosey to Amphitheater
- Partner up for Dora 1-2-3:
- x100 Derkins
- x200 Donkey Kicks
- x300 Dolly’s
- Moving partner box jumps each step, stopping to hump x5 monkeys at each landing, returning via steps
COP #3:
- Mosey back to top of Mt Chaplain
- Descend together, stopping each landing for x10 Merkins IC
- Ascend, x10 Squats IC ea landing
- Decend, x10 WWII’s ea landing
- Ascend, x10 CDD’s
Mosey BTTF for COT:
- Counterama # 5
- Namerama
- Announcerama (see Comments)
- YHC took us out in Prayer
NMS:
- A slightly less cold/wet morning greeted the Forge Pax, but YHC kept the pace moving for every one of the sacred 45minutes and generally stuck to the hardtop. The OYO warmup 4×4’s to the beat of classic rock felt definitely got the blood and spirits moving. Good mumble chatter today and a solid effort on all the exercises. Quads and shoulders definitely got a decent whooping. SYITG, YHC, DTH
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Jan 1st Convergence will take place at Satan’s Hill starting at 7am. This will surely fill the holiday traveling quota.