YHC rolled into the Forge to find Tuckahoe clown cars erupting with First Watch maniacs (all proudly wearing their nonsense shirts …you have to be one to understand), including Kubota who claimed a virgin attendance at the AO – well that changes everything! Scrapped the planned field trip for a caber beatdown to run a tour of the Forge favorites. Here we go!
The THANG:
WARMERAMA:
- Mosey loop around the top lot and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- KNOLLS TRIPLE NICKLE
- x5 Jump Squats at the bottom
- Bear crawl to the top
- x5 Groiners
- Run back down to the bottom
- x5 Sets total
COP #2:
- Moseyrama around the bus loop with karaoke, bernie, high knees, butt kickers, low shuffle
- ECHO CHAMBER
- Line up in People’s Chair
- Hoedown’s x10 IC
- BTTW for Hip Slappers x10 IC
- Dirty Hookup’s x10 IC each side
- Donkey Kickoffs up to 20
COP #3:
- Mosey around to the Amphitheater
- TRIPLE CHECK
- P1 – Flutters
- P2 – Merkins
- P3 – Box jump steps up and down
COP #4:
- Mosey back around to the grassy slope
- CLOCKFACE WWII’s
- PAX on their Six on the grassy slope
- x3 WWII’s at each hour of the clock
COP #5:
- Mosey over to the small loop
- INDIGENOUS CURB CRAWL
- PAX lines up in carousel plank while last man does x3 Burpees and runs to the front
COP #6:
- Mosey around the school and down to the handicap rails
- AWKWARD PARTNER RAILWORK
- P1 holds legs while P2 completes:
- Jerkins x10
- Cliffhanger Merkins x10
- Dips x10
- Each Partner completes x3 Rounds of each set of exercises
COP #7:
- MOUNT CHAPLAIN
- Mosey up to the top of the Knolls stopping for reps at each level
- x5 Burpees
- x10 Merkins
- x15 Ball Dippers 2-ct
- x20 American Hammers 2-ct
- x25 Mtn Climbers 2-ct
- x30 Sunrise Sump Squats – stopped early since overtime
Mosey BTTF for COT:
- Counterama # 11
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: What a pleasure to have the summer tour in force at the Forge today – you can always count on some hilarious mumble chatter from the First Watch gang. The Forge tour ended up producing a wonderful well rounded sweatfest, and everyone was in agreement that it was better than the caber alternative. Also enjoyed the iced coffeerama afterwards. SYITG, DTH
Announcements (SEE SLACK!)
- Tomorrow! Friday 7/14 SOJ HAPPY HOUR at Diamond Billiards after work, roughly 5-8pm.
- 7/20 McRib playing music at Innsbrook After Hours
