Date: 2026-05-04
AO: The Furnace
Q: Wrecking Ball ,
PAX: Yo-Yo, Capsized, hooligan, BeWell, Truffle Shuffle, Wrecking Ball FNGs: None
COUNT: 6
I’m wrecking ball, and I’ll be your Q. I’m not a professional, so please modify at your own risk. We did a count-o-Rama to make sure we end w/ the right number of HIM’s (6).

WARMUP: Do whatever you do OYO, then I’ll take you through my routine (no stretching, but focus on “muscle-group activation”):

IC w/ controlled movements:
*10 (toilet) copper-head squats
*10 ‘marches’: laying on your back w/ knees bent
*Clam-shells until the Q’s glutes felt activated (both sides) *10 copper-head merkins

THE THANG: AMPAP (as many points as possible… b/c it’s MAY) Pull/Push/Squat/Run :repeat:

*Run together first for .5ish miles
*Pull-ups = 3 points
*Merkins = 1 point
– (toilet) Squats = .5 points
– Running 1 mile = 100 points
– Rucking 1 mile = 100 points + weight (BeWell had at least 500 pounds in his heavy ruck :joy:)

I’m not sure who had the most… but Truffle Shuffle ran a lot and had 90 pull-ups… and Capsized was moving non-stop too! I took care of the music and comic relief :sunglasses:

MARY: the whole thing if you engage your core like you should … so, not really

ANNOUNCEMENTS:
– It looks like Sat May 23 will be a co-ed, bring your family and friends to F3 day, followed by food and (continued) fun

COT:
– Yo-Yo is still praying through his apartment situation, and also asks for wisdom, clarity, guidance, grace, and peace as he discerns an offer to work with a friend (who is moving back to Tucson, and introduced him to F3… so now he can come himself!)
– BeWell has a huge day/week with Engineering projects, design presentations, homework, etc… then graduation and moving! He gets to rest on Friday, so needs motivation and endurance to push well to that finish line!
– hooligan & I are graduating Sr’s, and looking at some big transitions in our respective families.

I prayed us out, according to my faith as a follower of Jesus.

Tags: The Furnace, Yo-Yo, Capsized, hooligan, BeWell, Truffle Shuffle, Wrecking Ball