Date: 2026-08-08
AO: The Furnace
Q: LIL RED ,
PAX: Ghostbuster, Newt, Briefs, LIL RED, Guano, Capsized, Big Bad, Ray-Raven FNGs: None
COUNT: 8
WARMUP: :white_check_mark:

THE THANG:
BRING OUT YOUR DEAD! (4 stations, as many time around as possible, gallop to get to the next station) – 10x Cinder shoulder transitions
– 10x Thrusters
– 10x Slow Curls 4 the Girls
– 10x Front Raises

The Black Knight Fight scene!
Lost of both arms and legs!
10x SA row or merkin (in cadence)
10x SL lunges (in cadence)

A WITCH! If she weighs the same as a duck, she’s made of wood and therefore a witch! 10x slow Cindy penguins (in cadence) to represent the scale used!

Did a quick cinderblocks passing around a circle to represent the knights of the round table while listening to the Camelot song 2x

The Knights who say NI demand a shrubbery: Exercises to represent gardening or removing wood (4 stations, gallop to get to the next) – 10x Cindy chops
– 10x Pull Cindy under merkin position
– 10x Cindy cutting (like using a saw)
– 10x Deadlift

NOW THE RABBIT! They disarmed it using the holy hand grenade of Antioch! For us, Tho shall hop to three, no more no less: 3 small hops, then three big hops to across all the stations

Finally THE BRIDGE OF DEATH!
WHAT IS YOUR NAME = 30 reps of your none Mary exercise
WHAT IS YOUR QUEST = to escape this fiery furnace so 40 reps of crunches cause just like fire they burn the abs WHAT IS YOUR FAVORITE COLOR = 50 reps of your favorite MARY! Finished with a 60 sec plank due to time!

ANNOUNCEMENTS:
Breakfast after ao-the-furnace BD next Saturday 8/15. Ask Chicken scratch for details! COT::white_check_mark:

Tags: The Furnace, Ghostbuster, Newt, Briefs, LIL RED, Guano, Capsized, Big Bad, Ray-Raven