Date: 2025-11-08
AO: ao-the-furnace
Q: Wax On
PAX: Woody, Ghostbuster, Mr. Schneebly, Newt, Convoy, Capsized, Paddywhack, Sockos, Spike FNGs: None
COUNT: 10
WARMUP:
Good mornings, seal claps, oh claps, copperhead squats, and 30 seconds of oyo stretches for whatever felt tight.

THE THANG:
Brief intro to the Salute In Motion workout designed to honor fallen EOD Warriors. The workout was modified to use F3 moves since we don’t have CrossFit equipment. Everybody grabbed a partner and we got after it. The workout moves were shared between partners in a you-then-me-then-you-then-me pattern.

Round 1
66 Cindy Squats
66 Kettlebell Swings
16 Burpees
30 Second Plank
400m Run

Round 2
66 Thrusters
66 Chest Press
16 Burpees
30 Second Plank
400m Run

Round 3
66 Curls for the Girls
66 Squat Jumps
16 Burpees
30 Second Plank
400m Run

Round 4
66 Merkins
66 Ruh Rows
16 Burpees
30 Second Plank
400m Run

Round 5
66 Skull Crushers
66 In Cadence Primate Squats
16 Burpees
30 Second Plank
400m Run

MARY:
ao-the-furnace moved just a little faster than ao-eagles-nest so we had time for a full 5 minutes of flutter-to-failure

ANNOUNCEMENTS:
Krampus is coming

This workout was about pushing hard, because that’s what we’re supposed to do. High Impact Men are supposed to be the safe port in a storm for those in their care, and the rock an ally can set themselves against in times of chaos. Sometimes that means heading toward danger while others flee from it, other times it means taking out the trash or helping your kid with homework when you would rather relax at the end of a hard day. Keep doing hard things F3 Tucson!

COT: happened

Tags: ao-the-furnace, Woody, Ghostbuster, Mr. Schneebly, Newt, Convoy, Capsized, Paddywhack, Sockos, Spike