Date: 2025-06-26
AO: thefurnace
Q: Anchorman
PAX: Deliverance, Summit, Bob the Builder
FNGs: None
COUNT: 4
WARMUP: SSH x 20, IP x 10, Cherry Picker x 10, Arm circle x 10, downward dog, world’s greatest, cobra kai. THE THANG:
Set 1: Quick Feet & Drops
– Fast feet on command
– Drop to the ground, pop back up
– 4 rounds, high pace
Set 2: Bear Crawl & Squats
– Crawl out ~10–15 yards
– 10 squats
– x 2 and then back
Set 3: Merkins & Run Backwards
– 10 merkins at the start
– Sprint out, backpedal return
Multiple rounds
Set 4: Lunges & Jump Squats
– 10 lunges each leg
– 10 jump squats
– x Repeat 2
MARY:
Freddie Mercuries
Flutter Kicks
ANNOUNCEMENTS: Ruck and Float late July
COT:
Scripture: John 3:5 — “Truly, truly I say to you, unless one is born of water and the Spirit, he cannot enter the kingdom of God.”
YHC shared about how we’re all Nicodemus in some way — respected, responsible, maybe even seen as having it together — but still showing up in the dark, searching.
Nicodemus came to Jesus not with rebellion, but with curiosity. Still, Jesus didn’t offer him tips or tweaks. He told him he needed rebirth — a whole new beginning. “Water = cleansing, surrender, letting go
Spirit = power, truth, walking in light”YHC challenged the PAX to consider where they’re still showing up in the dark. What parts of life are kept hidden? What needs to be surrendered to be made new? This wasn’t about fixing yourself. It was about getting right at the soul level.
Tags: thefurnace, Deliverance, Summit, Bob the Builder
F3 The Capital 