Date: 2025-03-22
AO: ao-the-furnace
Q: Chicken scratch
PAX: Convoy, Paddywhack, Newt, Capsized
FNGs: None
COUNT: 5
WARMUP:
Thanks to Forrest, 10 burpees for each arrival after start. Plenty warm after 20 burpees. THE THANG:
Seeking the complete development of the body, pax completed two rounds of the following antagonistic pairs: Merkins/cindy rows
Jump squats/bulgarian split squats on Cindy.
Curls for the girls/ dips with Cindy (vertical Cindy for full benefit of scraping your back on a block) Leg lifts/freddy mercuries
Carolina dry docks / pull ups

First round q rotated around the circle in the wittershins (counter clockwise) direction. Some Qs chose numbers higher than 20 reps in cadence.

Second round was an experimental “alternating reps” style. One does a rep while the other holds, then swap. Continue for a minute (sometimes more, sometimes less you never know)

MARY:
See above, Mary was with us the whole time.
ANNOUNCEMENTS: see special events channel for upcoming cold plunge ruck, road cleanup COT:
Thankful for the challenges keeping Convoy home warm and water flowing. Capsized boldness and wisdom in tough conversations

Tags: ao-the-furnace, Convoy, Paddywhack, Newt, Capsized