At 04:59 a distress signal from Chaplain suffering a Migraine got the DTH gears churning for how to bring the Forge PAX a decent beatdown. But YHC needed help having woken up feeling bone weary after a 72hr whirlwind of other beatdowns. Inspired by the presence of Handshake, YHC looked back in the Q-annals and chose the first Forge beatdown of 2024 to replicate. So, YHC handed off the Q to a very energetic January 2024 virtual DTH, put on some slammin beatdown beats, and we got to work!
The THANG:
LOVE HILL WARMERAMA:
- Mosey to the bottom of Love Hill and circle up
- Welcome & Disclaimer
- Variable IC Reps with a run half way up and down the hill between sets
COP #1:
- BATTAN DEATH MARCH
- Line up at bottom of handicap ramp, Lunge walk length of ramp with last man doing x3 Burpees then running to front
COP #2:
- BAR BUDDY
- Partner up and complete x3 Rounds of:
- x10 Jerkins each
- x10 Cliffhanger Mericans
COP #3:
- Mosey up to the school awning
- Circle up in elbow plank to review the F3 Mission, Credo, and 5 Core Principles
- MUSICAL MARY – Complete a wide variety of core exercises to the beat of the music, including all 5 minutes of Nirvana’s “Smells Like Teen Spirit”
COP #4:
- Mosey around to the Amphitheater
- BOX JUMP LINDSEY
- Incline Mericans on the bottom step 30-25-20-15-10
- Groiners at the top 10-15-20-25-30
- Box Jump steps between
- ABC’s for the SIX
COP #5:
- Begin to mosey BTTF
- Stop for the ECHO CHAMBER
- People’s Chair
- Hoedowns IC
- BTTW, Hip Slappers IC if you’ve got it
- Milkers IC
- Donkey Kick-Off’s (up to 20)
Mosey BTTF for COT:
- Counterama # 12
- Namerama
- Announcerama (see Below)
- DTH took the PAX out in Prayer
NMS:
- Many thanks to January DTH for leading today. That level of beatdown would certainly not have happened without him taking the reins. YHC really needed the accountability after NTB’s smokefest ruck bootcamp at NoToll, yesterday mornings heavy-duty OTB ruck, and Meatball’s COP-fest at the Crossing last night. Also appreciate Handshake crossing the river, and TClaps to Snip posting twice in his first week! And now, YHC is going to go hibernate until Rockwood. Love you guys, DTH
Prayer Requests
- Chaplain – Migraine today
- Handshake – niece Charlotte bone cancer
- Last Call – tough life at present, deep thx to PAX for the camaraderie and laughs
- Bone Thugs – knee meniscus issues
Announcements (SEE SLACK!)
- Don’t forget to add your emergency contact on Slack and the Excel Spreadsheet!
- REGISTER for GROWRUCK! https://growruck.com/event/gte-47/
