Date: 2024-08-31
AO: ao-the-furnace
Q: Dovetail
PAX: Newt, Chicken scratch, Mr. Roboto, Capsized, Convoy, Paddywhack, Wrecking Ball, Gogurt, Woody FNGs: None
COUNT: 10
Nice to be back with the HIMs at The Furnace! Beautiful morning to warm up for the Iron Pax Challenge. WARMUP:
– SSH
– Imperial Walkers
– 3×3 merkins: 2 sets of 3 each of ranger merkins, wide arm merkins, and diamond merkins – Bolt 45s
– Freddy Mercury
– Mosey round the park

THE THANG:
A modified IPC workout from last year.
Cones at 10, 15, and 15 yards. Rounds of 10 reps, then 15, then 20.

Every 5 minutes, drop everything and do 3 krakken burpees.

>From the flag, murder bunnies to 1st cone, then 10 thrusters.
Leave Cindy, bear crawl back to flag. Do 5 perfect merkins. When done, form a line of people’s chair, in 2 rows facing each other. One end picks up a ball. Chest pass the ball, then defensive shuffle to the end of the line before the ball gets down there. Go through the line 3 times, then back to the flag.

Lunge walk out to your Cindy, then murder bunny to next cone for 10 WWIIIs. Repeat everything above.

Back to Cindy, MB to last cone for 10 block-over burpees, then rifle carry Cindy back to the start.

That’s round 1.
Round 2 is 15 reps, round 3 is 20 reps.
Pax made it to the round 3 WWIIIs, then it was time for Mary.

MARY:
Ball pass/American Hammers around the circle 3 times.
Flip so facing inward. In sync, all pax goes back, then sits up. Pax with ball tosses it to another Pax, then repeat. Penalty for dropping the ball was to hold v-up position until it’s passed back to you. Nobody dropped it!

ANNOUNCEMENTS:
– Log your points for monthly EH challenge
– 2nd F lunch at Rudy’s next Friday at 11, where prizes for 1st, 2nd, 3rd will be handed out. – Sign up to Q this month! Look for the IPC workout links we will post in 1stf

COT:
– Newt’s niece due to be born next week
– Mr Roboto’s M is pregnant
– Several folks at Wrecking Ball’s church going through grief

Coffeeteria afterwards at Yellow Brick Coffee, followed by a Torah study after with Paddywhack et al.

Great work today men! Always an encouraging time meeting with you!

Tags: ao-the-furnace, Newt, Chicken scratch, Mr. Roboto, Capsized, Convoy, Paddywhack, Wrecking Ball, Gogurt, Woody