The Legend of Crab Mountain

10 strong for another round of fitness, fellowship, and flagellation that we call The FORGE. Here is a brief summary for your viewing pleasure:

Massacre Start – Plank walk on the upper hill, switch to decline plank walk for the latter portion.

Warmarama: SSH’s, Helicopters, Mummy Kicks, Hillbillies, Alabama Prom Dates, LBC’s.

Mosey to the base of Mt. Chaplain for Exercise Two:

11’s – run up hill, crabwalk down. Crab cakes and Hand Release Merkins.

Exercise Two: Broke Back Railing indigenous people’s run. Man in the back does 10 jump squats. PAX worked their way down the sidewalk going under each section of the rail.

Exercise Three: Ab run with stops at each light for 25 count exercises. PAX choice! Mountain Climbers, WWII sit-ups, Starfishes, Rosalita Dips, Freddy Mercury’s, Flutter Kicks, Heels to Heaven, Side LBC’s, Elbow Plank (one minute).

On the way back to the flag: Bernie Sanders, Squatting Side Shuffle (x 2), high knees, butt kicks between light poles.

Numbers/Names/Announcements/Prayer Requests

DTH took us out

Final thoughts: Strong work by all this morning! Enjoyed meeting Flywheel and seeing Swamp Donkey back out. Lots of great mumble chatter throughout. Hope to see everyone on Saturday for the Frozen Triangle!