Date: 2026-08-17
AO: The Furnace
Q: Capsized ,
PAX: Guano, Capsized, Paddywhack
FNGs: None
COUNT: 3
WARMUP:
Good mornings
LBACs
Grass grabbers

THE THANG:
We Pax started at the grinder with 4 rounds of pull tabata (20 sec work / 10 sec rest) then moseyed along the big lap route.

Next stop was 4 rounds of Merlin tabata.

Then 4 rounds of Squat tabata.

This took us to the back pull-up bars for another 4 rounds of pull/dip tabata.

Mosey to the hill for 4 rounds of Merlin tabata

And finally finished with 4 rounds of squat tabata at the flag.

Heard some mumblechatter come from Paddywhack at the end after realizing we only completed two rounds of the Murph exercises… YHC still felt smoked

MARY: YES!
Finished with a leg raise circuit!
Flutter Kicks
Big Kicks
Scissor Kicks
Heels to Heaven

ANNOUNCEMENTS:
Iron Pax Challenge starts in September!

Guano is taking interest for a caving trip with some pros! Let him know if you are interested to start figuring out details!

COT:
Prayer for Paddywhack and family with the passing of his aunt.

Prayers for Groundedness for Guano

Prayers for Capsized and M as he travels to WA with a toddler :heart:

Tags: The Furnace, Guano, Capsized, Paddywhack