Date: 2024-12-09
AO: ao-the-furnace
Q: Chicken scratch
PAX: LZ, Capsized, hooligan, Paddywhack, Mater, Daffy duck
FNGs: None
COUNT: 7
WARMUP: had to pay extra attention to the shoulders due to Capsized Pearl Harbor beat down on Saturday. Various stretches like Karen pot stirrers.

THE THANG:
Started with a brief jog around the park to conclude warm ups and begin the Murph-adjacent beatdown. The beatdown consisted of three rounds for each movement in Murph. The playlist is here:
https://open.spotify.com/album/71bDfgg5gZR0V7MljoB6ob?si=ot6iEfzvTIOcfuTguEC2Eg Round 1:
AMRAP for 90 seconds
Round 2:
Copper-headed version in cadence for 20 reps or 90 seconds whichever came first
Due to resource limitations pax were split into two groups and one group held planks while the other group did the pulling movement. Switched to al gore tree huggers at the 45 second mark. Round 3:
60 seconds AMRAP of an accessory movement (dips, rows, and shudders Bonnie Blair’s)

Finished with another shorter lap due to time constraints. Deemed especially brutal following the Bonnie Blair’s

90 seconds of AMRAP Merkins
MARY: none
ANNOUNCEMENTS: krampus
Q is open 12/16 and 12/21. Only you can prevent capsize fires COT: Mater appointment
Wrecking Ball plumbing
Capsized thankful for refreshing parties over the weekend

Tags: ao-the-furnace, LZ, Capsized, hooligan, Paddywhack, Mater, Daffy duck