ao-the-furnace Murph’s Ladder (With a Twist!)

Date: 2025-09-01
AO: ao-the-furnace
Q: Capsized
PAX: CareBear, Woody, Chicken scratch, Wrecking Ball, Sockos, BeWell, Capsized, Blueline, Sticks FNGs: None
COUNT: 9
WARMUP:
Good Mornings
Seal Claps
OH Claps
Copperhead Squats
Grass Grabbers
Penalty Burpees

THE THANG:
Murph’s Ladder
Pax started at cone 1 with 5 pull-ups then run to cone 2. Complete 10 merkins and run back to cone 1. Touch the line and run out to cone 3. Complete 15 squats and run back to cone 1.

HOWEVER – If you happened to be the 1st or 3rd to arrive at cone 3 at any point in time, you were rewarded with 10 curls!

Sticks was caught giggling his way away from cone 3 multiple times as he planned his departure to leave someone with curls.

Rinse and Repeat.

MARY: uhhhhh

ANNOUNCEMENTS:
Iron Pax Challenge starts next week and goes through September! Check it out and sign up! We will complete the beat downs together each week!

About: https://f3greenwood.org/
ironpax

Signup: https://docs.google.com/
forms/d/e/
1FAIpQLSfAH6sdMjfCwrhnIWwf91n
RYIQCwFQK9moTn1TKHxhPEvDim
Q/viewform

GoRuck Takeover at The Furnace 9/20 06:00 – GoRuck style beatdown at the Furnace
07:00 – 5k Community Ruck! Bring yo friends and family to get out and do somethin active together and build community! Snacks/coffee to follow!

COT: lots to be praying for and lots to be praising for!

Tags: ao-the-furnace, CareBear, Woody, Chicken scratch, Wrecking Ball, Sockos, BeWell, Capsized, Blueline, Sticks