Date: 2025-08-04
AO: thefurnace
Q: Anchorman
PAX: Deliverance, Rim Fire, Bic (Michael Dromgoole)
FNGs: None
COUNT: 4
WARMUP:
– 20x Side Straddle Hops (IC)
– 10x Imperial Walkers (IC)
– 10x Arm Circles (FWD + REV, IC)
– 10x Cherry Pickers (IC)
– 10x Willie Mays Hayes (IC)
– Downward Dog stretch
– World’s Greatest Stretch (each side)
– Cobra Kai
THE THANG:
Set 1 – Goblet Squats Block Party
– Goblet Squats x10
– Overhead Press x10
– Bent Over Rows x10
– :repeat: Repeat x2
– :arrow_right: Rifle Carry to half court and back
Set 2 – Blockie Burnout
– Blockees x10
– Curls x10
– Mountain Climbers x10
– :repeat: Repeat x2
– :arrow_right: Farmer Carry length of court and back
Set 3 – Core + Chest Grinder
– Merkins x10
– Overhead Press x10
– Jump Squats x10
– :repeat: Repeat x2
– :arrow_right: Lunge Walk across court
Finisher – Suicide Sizzler
– Sprint to each line and back (classic suicide)
– At each return: 2x Burpees
– Total of 8–10 burpees depending on setup
MARY: 20 x Big Boy Situps; 20 x flutter kicks (IC)
ANNOUNCEMENTS: Check the channel
COT:
YHC walked through the story of Job, explaining how Job at first questioned God, cried out in pain, and wrestled deeply with what he didn’t understand. But through that struggle, he found a deeper peace with what God was doing — even without getting all the answers.
In the end, it wasn’t about getting his blessings back — it was about seeing God more clearly.
““My ears had heard of you, but now my eyes have seen you.””” – Job 42:5″Encouraged the PAX to hold the line in their own seasons of testing, and to trust that sometimes the fire is what opens our eyes.
Tags: thefurnace, Deliverance, Rim Fire, Bic (Michael Dromgoole)
F3 The Capital 