Date: 2025-04-26
AO: ao-the-furnace
Q: Wax On
PAX: Sandtrap, Socko, Convoy, Yo-Yo, Woody, Capsized, Nicholas DiPinto (Rubber), Gogurt, Wrecking Ball, Mr. Schneebly, Stroop, Chicken scratch FNGs: None
COUNT: 13
WARMUP:
Copperhead squats
Arm Circles
Seal Claps
OH Claps

THE THANG:
40/20 Tabata with 15 stations – three rounds
Sandbag toss
Bodyweight Cards of doom
Bad Decision Dice
25# Macebell
Kettlebell swing
Another Bodyweight Cards of Doom
Merkin Board
Box Jump
Battle Boingers (ropeless battle rope)
Medball Slam
Medball Big Boy Sit Ups
15# Macebell
35# Snatch
Cindy Thruster
Ruck Weight Flutterkicks

Lessons learned today at the furnace. Capsized can do 3 clap behind the back Merkins. The ground no-repped attempt number 4. Convoy is a beast and drew the handstand merkin card and proceeded to bust them out with only slight leaning against a tree. Wrecking Ball learned to not follow Capsized on these workouts because he kept leaving the merkin board set to single arm merkins. Woody should not buy a lottery ticket, because he kept rolling burpees on the dice and drawing some challenging merkin variation on the cards. Doing chinooks with the battle bongers is a fantastic shoulder burning variation, And finally, nobody including YHC can make the macebell look good yet. I’ll have to keep bringing them until somebody learns how to do a good flow.

MARY:
Included in the workout

ANNOUNCEMENTS:
2nd F Lunch this Friday at Rudys. Join us for good company and mediocre barbecue.

COT:
Prayers for the men of F3 to flex their leadership muscles. The world needs leaders now more than ever.

Tags: ao-the-furnace, Sandtrap, Socko, Convoy, Yo-Yo, Woody, Capsized, Nicholas DiPinto (Rubber), Gogurt, Wrecking Ball, Mr. Schneebly, Stroop, Chicken scratch