Date: 2024-12-28
AO: ao-the-furnace
Q: Capsized
PAX: Newt, Capsized, Daffy duck, Mr. Roboto, Stroop, Phil aka Frogman FNGs: 1 Phil aka Frogman
COUNT: 6
YHC Qi’s today to the tune of some of his favorite exercises and those inspired by some of his favorite things while fueled by some favorite tunes. It’s my party and I’ll cry if I want to.

WARMUP
Blenders
Party Saguaros
Up Downs (until Blue was no longer tired or thirsty)
Thunderstruck (SSH and a burpee every time Brian Johnson screamed out “Thunder” played to Thunderstruck by AC/DC)

THE THANG
F3 Baseball:
Pax counted off to 4.
1s start at First Base (1st cone) do AMRAP Ex1 until relieved. 2s at Second Base (2nd cone) do AMRAP Ex2 until relieved. 3s at Third Base (3rd cone) do AMRAP Ex3 until relieved. 4s at Home Plate (4th cone) will perform 10 Burpees then MOT to First, relieving the Pax there. Continue until all Pax have done the Burpees.

Rd1
Ex1: Cindy Curls
Ex2: Shoulder Press
Ex3: Chest press
MOT: Rifle Carry

Rd2
Ex1: squats
Ex2: LBCs
Ex3: Merkins
MOT: Lunges

Circle of Pain
Pax 1 completed 10 Cindy Swings as the counter and everyone rotated once they completed. Mountain Climbers
Thrusters
Tricep dips on Cindy
Derkin/Merkin
Kayakers

Finished with some BROga

ANNOUNCEMENTS
January Burpee Challenge begins in May

2nd F lunch next Friday!

COT
Prayer for Newt and Rachael as they continue to trust the Lord through F&A p process

Prayer for 3 Ms and babies brewing and for us men to love sacrificially

Tags: ao-the-furnace, Newt, Capsized, Daffy duck, Mr. Roboto, Stroop, Phil aka Frogman