Date: 2025-03-31
AO: ao-the-furnace
Q: Wrecking Ball
PAX: Capsized, Paddywhack, Mater, hooligan, Chicken scratch, Mr. Roboto FNGs: None
COUNT: 7
WARMUP:

*all in cadence, on the Q’s count:
– 8 Good mornings
– 9 Flamingos
– Michael Phelps (OYO)
– 9 little baby arm circles + flapjack for 9 more

THE THANG:
– walked over to the grinder for a Murph-inspired workout, to the tune(s) of 90’s rap – run .4 miles together
– 5 sets of: 5 pull-ups, 10 push-ups, 15 squats
– run .4 miles

OYO (on your own) / AMRAP (as many rounds as possible)

MARY: who?

ANNOUNCEMENTS:
– Polar plunge is coming, song-ups available
– 2nd F lunch this Friday @ 11a @ Rudy’s BBQ
– Shirt order is available: Capsized will post details in this channel – Krampus is always looming (still 1/2 off :wink:)
– Forgot to mention the mud-run that Woody & some others are doing

COT:
– Mater ‘s job interview & decision this week
– Mr. Roboto & Capsized, respectively, parenting, sleep, work-life realities – Paddywhack ‘s neck & sleep
– Wrecking Ball ‘s trip to Hungary today!

Closed with “The Mercy Prayer”:

Lord have Mercy…
On this who sin, & on those who suffer

For those who suffer because of sin

And for those who sin to alleviate their suffering.

Lord, have mercy on us.

Tags: ao-the-furnace, Capsized, Paddywhack, Mater, hooligan, Chicken scratch, Mr. Roboto