Category: Uncategorized

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thefurnace Abide in up hill crawl bears

Date: 2025-07-10
AO: thefurnace
Q: Deliverance
PAX: Deliverance, Rim Fire, Bob the Builder
FNGs: None
COUNT: 3
WARMUP: SSH, imperial walkers, hillbilly, itty bitty arm circles, Willie Mayes Hayes, cherry pickers, downward dog, world’s greatest stretch, cobra Kai THE THANG:
Fellowship lap
Bear crawl to the top of a steep hill, squats, bear crawl down, Burpees. Mosey to the playground.
Pull-ups, mercans, squats, dips.
Mosey to the hill.
Creigh bear up the hill, squats, bear crawl down, Burpee‘s.
Repeat the cycle.
MARY: V-sit, leg lifts
ANNOUNCEMENTS:
COT: Abide in me. A brief devotion on John 15:1-11. Key message in verse five: “I am the vine; you are the branches. Whoever abides in me and I and him, he it is that bears much fruit, for a part for me you can do nothing.” We can’t bear fruit on our own power. What’s blocking our fruit production?

Tags: thefurnace, Deliverance, Rim Fire, Bob the Builder

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olympus Modified B O M B S

Date: 2025-07-10
AO: olympus
Q: Hightower
PAX: Derecho, Nano, Rambler, NOAA, Roddick, Peanuts, Pop Fly, Todd Cole (Norm), Swish, Atlas, Toolbox, Yard Sale FNGs: None
COUNT: 13
WARMUP:
Full field high knee skips, karaoke, Frankenstein, butt kickers, high knees. Then stretching.

THE THANG:
Partner up for modified BOMBS

Run up the hill, do 2 burpees, then run back down
While other partner does exercise
Switch and continue counting

200 each:
Overhead claps
Merkins
Big Boys
Squats

MARY:
Ring of Fire Abs

ANNOUNCEMENTS:
Ruck & Float
3F clean up 7/12 in Annandale
Support Cameroon foundation

COT:
Appreciate what we have as Americans. We still live in a democracy. Land of the Free, because of the Brave.

Tags: olympus, Derecho, Nano, Rambler, NOAA, Roddick, Peanuts, Pop Fly, Todd Cole (Norm), Swish, Atlas, Toolbox, Yard Sale

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thehighlands Coupon circuit

Date: 2025-07-10
AO: thehighlands
Q: Hobbyhorse
PAX: Katniss, Jag, LTD, Flat Tire
FNGs: None
COUNT: 5
WARMUP: normal stuff
THE THANG: rotation of:
Ww3: 10
Overhead 20
Bent row 15
Curl 15
Coupon flutter 20
Around the world 10
Hamilton bear crawl to 18 and jog out into a fellowship lap Repeat 4x
MARY: lbc, hammer, fm, hydrant, donkey
ANNOUNCEMENTS: check channels
COT: if you will miss something when it’s gone, enjoy it more while it’s here.

Tags: thehighlands, Katniss, Jag, LTD, Flat Tire

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ignite Super Meister-O Kart

Date: 2025-07-09
AO: ignite
Q: meister
PAX: Kodak, Popeye, Fitz-Hume, Legacy, Goldfish, treenut
FNGs: None
COUNT: 7
WARMUP: SSH, IMPs, Hilly Billy’s, Moroccan Night Club, Michael Phelps, RVE, Down Dog, WGS
THE THANG: PAX pair off and work as a team to move around a track. One PAX exercises around the track while the other runs. When the runner catches up with their partner they switch. The exercising partner can choose to pick up coupons on the track; when they start running the coupon can be given to another team for mandatory exercises. Winning team takes a victory lap while the rest of the PAX get stronger.

Round 1: Inch worm
Round 2: Squat and pivot
Round 3: Crawl Bear

MARY: Flutter Kicks, Toy Soldiers
ANNOUNCEMENTS:
– Check announcements
– 9/11 Stair climb will happen
– terrapin-station needs a Q for Friday, or YHC will provide repeat beat down
COT: YHC has been stressed, sometimes missing beat downs, due to work for several months. YHC and M have been surviving by focusing on what they can control and making sure it is done well. YHC encourages all PAX to focus on doing what they can when life is chaotic, and trying not to worry about the rest.

Tags: ignite, Kodak, Popeye, Fitz-Hume, Legacy, Goldfish, treenut