ao-the-furnace LDP

Date: 2026-01-24
AO: ao-the-furnace
Q: Sockos , Capsized, BeWell, Chicken scratch, Woody
PAX: Woody, Chicken scratch, BeWell, Capsized
FNGs: None
COUNT: 5
WARMUP:
-Grass Grabbers
-Good Mornings
-8 to 1 motivators
-Low Plank – Count to 60

THE THANG:
Schooling
(The roots of education are bitter, but the fruit is sweet)

-Merkins – 25
-Squats – 25
-Lunges – 20
-Little Baby Crunches – 25
Hold a squat until everyone is done

Apprenticeship
(I hear and I forget. I do and I understand)

This work out was done with a partner, one held a squat while the other had the opportunity to do the work out, then they switched.

-Step-Ups – 20
-Big Boy Sit-Ups – 15
-Mountain Climbers – 25
-Side Plank – Left → Right

Opportunity
(First say to yourself what you would be; and then do what you have to do)

For this work out pax had to take the lead and co-q a work out of their choice on the list.

-Deadlifts (Cindy) – 20 (IC)
-Copper Headed squats (Cindy) – 20 (IC)
-Overhead Press (Cindy) – 20 (IC)(2 is 1 Capsized made sure to give us a lot of opportunity for these one.)
-Cindy Carry – 10 Lunges (IC) (1 is 1 surprised by BeWell generosity in his co-q)

Failure
(The impediment to action advances action. What stands in the way becomes the way)

-Merkins – 10
-Squats – 10
-Burpees – 5
-Big Boy Sit-Ups – 10

Continued until the end every pax member led in IC fashion with a different type of work out. Had some awesome work outs thanks to pax. Some hulk smash squats, Bulgarian squats, spiderman merkins, and some 2 is 1 block merkins. Sorry if I missed some feel free to add 🙂

MARY:
-20 Flutter kicks( IC)
-American Hammers – 20 (IC)
-Low Plank – Count to 60
ANNOUNCEMENTS: Disney music in Spanish hits different (Woody hates mexican music 🤷) COT:
Chicken scratch is traveling for work going to be back stronger than ever!
Capsized prayers for Cassidy and fam low on sleep and congrats on keeping child alive successfully for an entire year!!!!

Tags: ao-the-furnace, Woody, Chicken scratch, BeWell, Capsized