thepatriot The Five-Round Furnace

Date: 2025-11-21
AO: thepatriot
Q: Bob the Builder
PAX: Shake ‘n’ Bake, Smokey, Jag, Hops, NASCAR, Big Short, Rim Fire, Lazlo, Memento FNGs: None
COUNT: 10
WARMUP: Standard

THE THANG:
5 Rounds. Each Round is 5 Minutes. OYO
– 100 yard Run (to opposite goal line)
– Coupon Station Work
– 100 yard run (return to start)
– Goal Line Station Work
– 20 reps of specified exercise
– Advance 20 yards using with specified movement
– Repeat until 5 minute timer ends. See how far downfield you can get.

Round 1 (5 Minutes)
• Coupon Station: 20 Blockees
• Goal Line Station: 20 Merkins / 20-yards of Lunge Walk (repeat)

Round 2 (5 Minutes)
• Coupon Station: 20 Thrusters
• Goal Line Station: 20 Air Squats / 20-yards of Bear Crawl (repeat)

Round 3 (5 Minutes)
• Coupon Station: 20 Overhead Presses
• Goal Line Station: 20 WWII Sit Ups / 20-yards of Crawl Bear (repeat)

Round 4 (5 Minutes)
• Coupon Station: 20 Coupon Squats
• Goal Line Station: 20 Flutter Kicks IC / 20-yards of Broad Jumps (repeat)

Round 5 (5 Minutes)
• Coupon Station: 50 Coupon Curls then Rifle Carry straight to Goal Line • Goal Line Station: 5 Blockees / 20-yards of Murder Bunnies (repeat)

MARY: None

ANNOUNCEMENTS: None

COT: YHC shared about a challenging extended family relationship that’s been a recurring source of frustration. After reframing the situation as spiritual resistance training, things have genuinely improved. Just like F3, growth comes through discomfort. Those hard interactions can be seen as workouts God puts in front of us to strengthen our ability to love our neighbors. With Thanksgiving coming up, better start practicing now!

Tags: thepatriot, Shake ‘n’ Bake, Smokey, Jag, Hops, NASCAR, Big Short, Rim Fire, Lazlo, Memento