Date: 2026-03-28
AO: The Furnace
Q: Chicken scratch ,
PAX: Double Tap, Turtle, Newt, Capsized, Chicken scratch, Paddywhack, Side Car, Ghost buster FNGs: None
COUNT: 8
A note from Q: not impressed by chatGPTs write up so this all human intelligence here!

WARMUP:
The classics
– Tie Fighters (single side) IC
– Copperhead Merkins IC
– Copperhead Squats IC
The lessons learned from injury:
– Apollo Slow-nos IC
– Calf Raises IC
– Clam Shells OYO
THE THANG:
Following the example of the black knight, PAX didn’t quit even when arms and legs were unavailable.
Format was to do a main exercise with the group (10 IC) and then 10 OYO (modifying up or down as necessary) then MOT to the other line and hold for 6. Repeat!
Each round use gradually less appendages.
Round 1
Frank Zanes (burpees with extra steps – a plank jack at the bottom) MOT- bricklayers
Round 2
squat thrusters
MOT – murder bunnies
Round 3
Hand release merkins
mOT – drunken bear crawls Yo-Yo
Round 4
Jump squats
Mot- farmer carries
Round 5
Bulgarian split squats
Mot- lunge walks

Sockos joined in at this point but later made up all the main moves after COT!

MARY: because brave sir knight didn’t quit when all his appendages were gone neither did we! Flutterkicks, ring of fire heels to heaven, lil baby crunch, oblique crunch Freddy mercury
ANNOUNCEMENTS:
Move Yo-Yo next week
Answer BeWell poll
COT:
Q 1.6 shorties + pax at retreat
Also u of a game

Tags: The Furnace, Double Tap, Turtle, Newt, Capsized, Chicken scratch, Paddywhack, Side Car, Ghost buster