Date: 2024-11-11
AO: ao-the-furnace
Q: Capsized
PAX: Capsized, Malcolm Cohen, Mater, Woody, Paddywhack
FNGs: None
COUNT: 5
WARMUP:
Good Mornings
Seal claps
Ray Lewis
Water wheels
Copperhead Squats
Copperhead Merkins

THE THANG:
Minute Murph Baseline Test
Gotta know where you started to know how far you’ve come!

Pax completed AMRAP of the 3 main murph movements in 1 minute for each move. Scores posted in reply for reference. If you missed today, track your score this week so we can check in post holidays after bulking…

Slow(ish) and Steady Wins
Pax complete 5 pull, 10 Merkins, 15 squats EMOM on 75 sec intervals with a focus on form and quality over speed.

MARY:
Leg Lift Circuit
No rest in between, 2 is 1
15 flutter kicks
15 big boy kicks
15 scissor kicks
15 leg raises (butt of the ground at the top thanks to Mater)

ANNOUNCEMENTS:
Redemption Mens Gathering tonight 6:30pm at the Vineyard

Krampus is coming 12/20 overnight to 12/21

COT:
Prayed for Wrecking Ball rest and recovery to be able officiate the wedding today!

Prayed for continued healing and processing for Mater and family and for the Lord’s closeness and comfort as life continues to happen

Tags: ao-the-furnace, Capsized, Malcolm Cohen, Mater, Woody, Paddywhack