Date: 2024-11-18
AO: ao-the-furnace
Q: Chicken scratch
PAX: Capsized, Malcolm Cohen, Mater, Paddywhack, Cud
FNGs: None
COUNT: 6
WARMUP:
The warmups included some focused stretching on problems areas like shoulders and glutes with some Michael Phelps and good mornings, and pot stirrers. Also there were stars out this morning. THE THANG:
he pax completed a tabata version of an unpartitioned Murph workout consisting of 30 total rounds (20 seconds on 10 seconds off) (10 rounds of push, 10 pull, 10 legs) sandwiched by two jogs around the AO.
Most of the pax received the full benefit of training without gloves on the cold bars. Capsized had to live without those cold-gains. Unrelated but there were gloves available for the pax to use.

MARY: none
ANNOUNCEMENTS: krampus! Is coming
COT: Wrecking Ball s health and Capsized supporting pregnant wife and Paddywhack needing good rest

Tags: ao-the-furnace, Capsized, Malcolm Cohen, Mater, Paddywhack, Cud