The BackBlast:

Intro: Rap songs never end…

Warm-o-Rama:

Mosey w/KB raising KB up and down on YHC command

15 SSH, 10 Imperial Walkers, 10 Weed Pickers, Sun Gods OYO, Phelps OYO

The Thang:

Partnered up then one PAX performed the following while one PAX used a mode of transportation then switched. Each exercise lasted the entirety of a rap song.

KB Curls – Bear crawl to stairs, run back

KB Triceps – Crawl bear to stairs, run back

KB Squats – Run up the stairs and run back

KB Lunges – Run up the stairs and run back

KB Lat pullovers – Run up the stairs and run back

KB Bench presses – Run up the stairs and run back

All PAX performed the following together:

KB lunge into an upright row to stairs x 2

KB Long jump into a Burpee to stairs

KB BBS w/press x 20

KB Figure 8’s x 25

KB Swings x 40

KB Calf Raises x 100

Mosey back to the flag w/KB raising KB up and down on YHC command

Just enough time left to get in American Hammers x 10

COT:

Prayers for Drumstick to get closure on his divorce. Prayers for Tiny Tat and Lexi’s 2.0’s who will be getting their driver’s licenses in March.

Naked Man Moleskin:

YHC loves Wednesdays and The Forge because of the PAX who show up consistently and show their dedication. Best group of guys in F3! More PAX in F3 need to post at The Forge to experience something special. The selection of exercises and songs are always a mystery and a bonus.