9 men survived The Forge this morning. Here’s what we did:
 
Warm Up:

• 10 Low Slow Squats (IC)
• 10 Imperial Walkers (IC)
• 10 Windmills (IC)
• 10 SSHs (IC)

 
The Thang
 
Long Loop Mosey behind HT and back to Starting Point

• 10 Merkins (IC), run to Dollar Tree
• 10 Merkins (IC), 10 Squats (IC), run to side of Harris Teeter
• 10 Merkins (IC), 10 Squats (IC), 10 American Hammers (IC)

 
Mosey to the big wall

• 10 Wallsits (IC)
• 10 Bulgarian Split Wall Squats (10 IC each leg)
• 10 Wall LBCs (IC)
• 10 Dirty Hook-ups – Hands (IC)
• 10 Dirty Hook-ups – Feet (IC)
• 10 Australian Mountain Climbers (IC)
• 10 Wallsits (IC)

 
Mosey behind Express Oil

• 10 Dips (IC)
• 10 Irkins (IC)
• 20 Calf Raises In
• 20 Calf Raises Out
• 20 Calf Raises Regular

 
Mosey to the Blue Mail Box

• Butterfly Stretch
• Sitting Reach Stretch L
• Sitting Reach Stretch R
• 10 American Hammers (IC)
• 10 Flutters (IC)

 
Mosey to what used to be Rita’s

• 20 Forward Arm Circles (IC)
• 20 Backward Arm Circles (IC)
• 20 Seal Claps (IC)
• 20 Overhead Claps (IC)

 
Mosey back to the big wall

• Bear Crawl from curb to curb
• Lunge Walk from curb to curb
• Crab Walk from curb to curb
• Power Skips from curb to curb

 
Long Loop through the Full Lot back to COT

• 10 Freddies (IC)
• 10 Rosalitas (IC)
• 10 Dollies (IC)

 
NMM
A lesson I learned this week: sometimes career opportunities pay more in dollars but cost more in the things that actually matter. Career trajectory and higher compensation aren’t worth the sacrifice of time with your loved ones. No one on their death bed says, “I wish I would have spent more time at work.” There’s a very good chance your job posting will go online before your obituary.