THE FORGE · FRI SEP 18

4 quarters of pain

When: Friday, September 18
AO: The Forge
Q: bodywash
PAX: 15 bodywash, Falcon Crest Ryan_F, Fishstix, Gary Fike, Grassy Knoll, Half Shell, Italian Job, maximus, Old Bay, Pusher, Slow Jams, Spectre, Sweet Baby Ray, Xerox

WARMUP: SSH, LSS, mosey, some Broga
THE THANG: moseyed over to side of Harris Teeter (for a little contact high :flushed:)
Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the wall.

Then moseyed over to start the real thang:
Exercise 1: Merkins - MOT to Exercise 2: lunge walk
Exercise 2: Flutters - MOT to exercise 3: burpees broad jumps
Exercise 3: Squats- MOT TO exercise 4: run
Exercise 4: dips- MOT to Exercise 1: bear crawl.
Started with 5, then went up by 5 each time we got back to Exercise 1.
All got up to about 25…

ANNOUNCEMENTS: lots…read newsletter
COT: stays in COT