Date: 2025-03-15
AO: ao-the-furnace
Q: BeWell
PAX: BeWell, Capsized, Chicken scratch, Daffy duck, Gogurt, Mr. Roboto, Mr. Schneebly, Paddywhack, Stroop, Wrecking Ball, Nick (Rubber) FNGs: None
COUNT: 11
WARMUP:
Music inspired:
Renaissance men are self-motivated men of culture.

Motivators
in cadence 5-count
Heel-Toe Bounces (from hip hop)
in cadence (4/4) 15-count
Charleston (1920s dance move)
in cadence (4/4) 10-count

THE THANG:
3 circuits to improve mind and body

Math circuit: 1 time as YHC was getting used to the rhythm of leading. Euler’s Formula (waving arms perpendicular to each other in front of you) in cadence (4/4) 5-count, then flapjack and another 5-count Möbius Strip (hand plank and twisting arm underneath to opposite side) in cadence (4/4) 15-count
Euler’s Polyhedron (going from standing with feet together to feet apart to lunge to squat and back) in cadence (4/4) 10-count

Science Circuit: 4 times
Benzene Merkins (like diamond merkins, but with hands slightly apart, making a hexagon) on “down” 10-count
-Other side of field-
Dynamite Squats (squat down with arms out and jump back to position) on “down” 10-count
MOT: 24 gallops

Engineering Circuit: 2 times
Batwings (20 forward arms circles, 20 backwards arm circles, 20 seal claps, 20 overhead claps, no rest) in cadence (4/4)
Wingnut (standing twists with hands on chest and elbows pointed out) in cadence (4/4) 10-count
Freddy Mercuries
in cadence (4/4) 10-count
Triple Pump Squat Jumps (full squat, half squat, jump squat) in cadence (3/4) 10-count

“Run”-aissance mosey around the field

The ultimate renaissance man does not belong in a circuit:
Popeye punches (punching air above shoulder, like eating spinach) in cadence (4/4) 10-count

Pop quiz: (no horsing around)
Repeated previous workouts with little to no demo or explanation to see how much PAX retained. Did not repeat gallop, seemed well remembered.

MARY:
X’s and O’s (lie on six and alternate between limbs elevated and spread out and supine position) (should be called gossip girls) on command 10-count
Alphabet Soup (hand plank while PAX goes along alphabet with word that starts with next letter, if “wrong” is called, letter moves to the next person) 1 rep (turns out Ursula starts with more than just the letter “U”) Captain Ahab’s (leg raises with feet in the shape of whale tail) on “there she blows” 10-count

ANNOUNCEMENTS:

COT:
Capsized dealing with conflicts with boss and stewarding influence at work Gogurt lasts steps in foster care process and hopefully waiting for April
Mr. Roboto celebration of 3 week old 2.0, transitioning to work on Monday, and looking to move near GCU in Phoenix Wrecking Ball celebrating youngest 2.0 turning 13 today
Chicken scratch wall update: it is dry, next come hole repairs Cowbell (Ray Salcido) duathlon today, hoping for good weather

Tags: ao-the-furnace, BeWell, Capsized, Chicken scratch, Daffy duck, Gogurt, Mr. Roboto, Mr. Schneebly, Paddywhack, Stroop, Wrecking Ball, Nick (Rubber)