Date: 2026-03-14
AO: The Furnace
Q: Double Tap , Chicken scratch, Mater
PAX: Capsized, Mater, Woody, Double Tap, Wrecking Ball, Newt, BeWell, Yo-Yo, Paddywhack, Chicken scratch, Turtle, McLovin’, Lights Out, Olive Garden FNGs: 2 Lights Out, Olive Garden
COUNT: 14
WARMUP: chicken scratch: 8 count merkins, Good mornings. Thanks Chicken! THE THANG:
Jog to hill

Spread legs, squat hip abduct 3x down, then back up. Repeat 10x Up hill 3 burpees. Down hill 3 burpees
Mater to help.
Squatjacks at a count that you figure out on your own.
Backwards up hill 3 burpees. Slow backwards down hill 3 burpees. Ski poles to 20 on the 4 count
High knees up and down 3 burpees.
Pickle to the sky x20
Bunny hop up hill 3 burpees bunny down 3 burpees

Jog to pull up bar

3 group with intervals 90 second until switch.
Group 1: 10 leg lifts with leg thrust to sky, then 10 pushups.

Group 2: jump twice to touch pull-up bar before doing the pull-up.

Group 3: squat x10, then 10 sit ups

6 rotations (everything twice)

Back to flag

Nasabena: pass the coupon in circle (or 2 – depending on size)

MARY: still not sure what this is.

ANNOUNCEMENTS: f3 is fun

COT: pray for Choco’s kiddo to feel better and for rest and for Paddywhack’s community to be safe and for deliverance from persecution.

Tags: The Furnace, Capsized, Mater, Woody, Double Tap, Wrecking Ball, Newt, BeWell, Yo-Yo, Paddywhack, Chicken scratch, Turtle, McLovin’, Lights Out, Olive Garden