Date: 2025-12-01
AO: ao-the-furnace
Q: Wrecking Ball
PAX: Chicken scratch, Capsized, hooligan, BeWell
FNGs: None
COUNT: 5
I am wrecking ball, glad to be back from globe-trotting! I am your Q today, not a professional, and going to modify a lot, so you’re welcome to join me if you need.

F3 starts & ends on-time, so we did 10 burpees OYO b/c we weren’t all there right on-time (thanks to a red light at Tucson & Speedway :sunglasses:)

WARMUP:
All in Cadence:
*Good mornings
*Toy Soldiers
*Laying down marches
*Clam-shells (til the Q’s glutes engaged :smiley:)

THE THANG:
1/2 lap Mozy as a group
OYO 5 pull-ups / 10 merkins / 15 squats (run a 1/4 lap after 4 rounds) … AMRAP (as many rounds as possible)

MARY: Included if you do the exercises correctly :sunglasses:

ANNOUNCEMENTS:
When is Krampus Capsized & CareBear ? I’ve seen different things when scouring back blasts

COT: F3 always ends in a circle of trust:

Capsized ‘s family on every side. Great conversations w/ parents.

BeWell ‘s schooling & job search

Woody ‘s big presentation at work today :pray:

Paddywhack not feeling well

My daughter hears back about an incredible, long-shot opportunity today.

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