Date: 2025-12-29
AO: ao-the-furnace
Q: Little Red
PAX: Wrecking Ball, Mater, Capsized
FNGs: None
COUNT: 4
WARMUP:
OYO: delt stretches, triceps and touch your toes
Willie Mays Hays
SSH
Copperhead Squats
Arm circles
Flapjacks
Good Mornings
THE THANG:
A lot of times in life, we get sick and there’s a cycle. We feel ok so we still do crap instead of resting which is the incubation stage Incubation Stage: 5 min AMRAP
• 15x merkins
• 15x sit-ups
• 15x high knees
But then we start getting worst and then eventually we are just dying:heavy_exclamation_mark::heavy_exclamation_mark: Prodromal and Illness Stage: 10 min AMRAP
• 10x SLOW CURLS4theGIRLS
• 10x SLOW standing OH press
• 10x SLOW Squats w CINDY
• 10x SLOW Front Raises w CINDY
Eventually the sickness has ran it’s course and your body continues fighting it so you return to work Decline and Convalescence Stage: 10 min AMRAP
• 10x Single Arm BO Rows
• 10x Imperial Walkers
• 10x Buttkickers in cadence
MARY:
But unfortunately the symptoms like to stick around a while even after you are not contagious and that’s what MARY is in a workout. You think you’re done with all the exercises of the workout but NOOO! The Q is like those symptoms that stick around.
2x30sec Al Gore hold
2x30sec American Hammers w CINDY
ANNOUNCEMENTS:
2ndf Lunch at Steet Tacos on Friday! (Time TBD) look in 2ndf for the announcement. KRAMPUS on January 16th and it’s still half off :zany_face:
Come to ao-the-union for KRAMPUS training
COT:
T-CLAPS
Mater Praise for mom’s surgery went well and continued prayer for recovery
Little Red Praise for 3 out of 4 classes getting an A this semester. All glory to God!! Capsized Had a peaceful Christmas with extended family! Praise God!!
Thank you to Wrecking Ball for bringing coffee and coffee cake :coffee::moon_cake:! And thank you to Mater for letting the bean burrito out while we were eating:joy::joy:! Thank you gentlemen for coming out!! So blessed to lead you all and here’s to another incredible year at F3
God is good, all the time! And all the time, God is good! Little Red OUT!!!
Tags: ao-the-furnace, Wrecking Ball, Mater, Capsized