THE FORGE · FRI JAN 23

Backblast! Because Miyagi gave me an unfriendly re

When: Friday, January 23
AO: The Forge
Q: darkhelmet
PAX: 15 darkhelmet, Autobahn, Barry Manilow, Cohiba, Fishstix, Grassy Knoll, Grinder, Mainframe, Mark Nestel, miyagi, Short Sale, Slapshot, Spectre, Stagecoach

WARMUP: We did
THE THANG:
- Go to the rocks
- 1st phase:
- EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows
- 2nd phase:
- 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch the wall)
- 3rd phase:
- Abs Dora – run the triangle
- 100 LBC, 200 DLL, 300 flutters
- We modified this one for time...
MARY: No chicks
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COT: The 5th Core Principle