Date: 2025-08-23
AO: ao-the-furnace
Q: Chicken scratch
PAX: BeWell, Woody, Mater, Newt, Wrecking Ball, Capsized, Ghostbuster, Gogurt, Turtle FNGs: None
COUNT: 10
WARMUP:
Pax got a preview of a day-in-the-life of a recovering back injury with: 30 SSH (4 is 1, IC)
TA Marches OYO
Tractioning (? The thing where you lie down and push your thighs away) And something a bit like smurph side steps.
Glutes and core activated!

THE THANG:
Format:
Circle up to get the movements, roll dice individually so we can watch the choices. Line up and do the exercise and then run to the cone and back then do the “wait for the 6” exercise.

Rounds
1 – diamond merkins paired with arm circles
2 – reverse lunges paired with calf raises
3 – heels to heaven paired with flutter kicks
Introduce more dice
4 – wide merkins and ssh
5 – alternating side squats and calf raises
6 – shoulder taps and flutter kicks
The 100 dice enters the game
7 – regular merkins and arm circles
Capsized Turtle BeWell Gogurt the dice were not kind to you, but it was epic.

8 – regular squats and calf raises
9 – 100 second plank done together and no flutter kicks

MARY:
Circle of thrust!

ANNOUNCEMENTS:
Be on lookout for 9/20 GoRuck takeover event and sign up to get patch.
Mentally prepare your kilts for Highland Games in late October – :chicken: to investigate.

COT:
:white_check_mark:

Tags: ao-the-furnace, BeWell, Woody, Mater, Newt, Wrecking Ball, Capsized, Ghostbuster, Gogurt, Turtle