Date: 2025-11-01
AO: ao-the-furnace
Q: Convoy
PAX: Convoy, BeWell, Capsized, Paddywhack, Sockos, Newt, Woody, Chicken scratch, No Yak FNGs: None
COUNT: 10
WARMUP: Good mornings, quad stretches, tie fighters
THE THANG: Merkins 10 x2 , Sprints x2, Squats 15 x2, Lunges x2, Mountain climbers 20 x2, High Knees x2, Side Straddle hops 20 x2, Bear crawls x2 MARY: Big boy sit ups, planks
ANNOUNCEMENTS:
COT: Wrecking Ball Prayers for safe travel and family while traveling. Capsized Prayers for family understanding
BeWell Prayers for safe travel and family
Convoy Upcoming job interview

Tags: ao-the-furnace, Convoy, BeWell, Capsized, Paddywhack, Sockos, Newt, Woody, Chicken scratch, No Yak