Category: Uncategorized

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thefurnace The haters gonna hate

Date: 2025-09-25
AO: thefurnace
Q: Gherkin
PAX: Anchorman, Rim Fire, Traveler
FNGs: None
COUNT: 4
WARM UP
Imperial Walkers, Hillbillies, Side Straddle Hop, Michael Phelps, Willie Mays Hays, Cherry twist, world’s greatest stretch, down dog, Cobra Kai

THE THANG
Ladder up to 50 and back down, with some running between exercises, as follows:

10 Burpees, 20 Merkins, 30 Toy Soldiers IC, 40 Shoulder Taps IC, 50 Lunges IC, 40 Shoulder Taps IC, 30 Toy Soldiers IC, 20 Merkins 10 Burpees

Don’t be a Pig
• PAX take turns blindly drawing a slip with an exercise & 2 numbers.
• The high number is the max possible number of reps and the low number is the min number of reps.
• The HIM who chose the slip rolls a die. If it is a 6 or 1, the round is over and all Pax perform the max number of exercises. If it is another number, deduct that amount from the max number of reps.
• The HIM can either be a pig and roll again or stop and lead the PAX in that many reps of the exercise.
• Repeat until a 6 or 1 is rolled or you reach the minimum number of reps permitted.

MARY
No time

ANNOUNCEMENTS
• #Announcements Channel
• Old Rag tickets on sale today
• F3 fundraiser coming up

COT
Is it better to stay silent and be liked, or speak the truth and be hated? YHC will usually do the former, despite Jesus telling us to do the latter.

John 15:18-19 “If the world hates you, keep in mind that it hated me first. 19 If you belonged to the world, it would love you as its own. As it is, you do not belong to the world, but I have chosen you out of the world. That is why the world hates you.”
Luke 6:22-23 22 Blessed are you when people hate you, when they exclude you and insult you and reject your name as evil, because of the Son of Man. 23 “Rejoice in that day and leap for joy, because great is your reward in heaven. For that is how their ancestors treated the prophets.

Tags: thefurnace, Anchorman, Rim Fire, Traveler

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ao-the-bullpen Around the Table

Date: 2025-09-24
AO: ao-the-bullpen
Q: Peloton
PAX: Bamm-Bamm, Peanuts, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSH-H
– Willy Mays Hayes
– Don Quixotis
– 5 Burpees OYO (Peanuts was a minute late)
– Stretch OYO
THE THANG:
– Three stations (rows of picnic tables with a total of 11 seats).
– Perform one rep for seat one, two for two, three for three,… eleven for eleven. – exercises were sep ups, dips, Bulgarian squats.
– Mosey after each round.
– PAX rotated to do each station one time.
– Round 4 was all exercises at each bench.

ANNOUNCEMENTS:
– 2nd F event at Bunny Man brewery
– Look for opportunities to do IronPAX beatdowns

COT:
Share a favorite poem.

Tags: ao-the-bullpen, Bamm-Bamm, Peanuts, Peloton

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thedriveway Leveraging leverage and weight

Date: 2025-09-24
AO: thedriveway
Q: Play-Doh
PAX: Flux, Hops, SAAS, Prestige, Bone
FNGs: None
COUNT: 6
WARMUP:

SSH, MP, AC, WMH, F, overhead squats, WGS, DD2CK

THE THANG:

– deadlifts, swing weight, accentuate the eccentric, 1×5
– Swings, 10×10, EMOM
– Merkins, elevated feet/bent over rows, 3x(5/5)
– Carry 100m
– Merkins, one hand on coupon/bent over rows, 4x(5/5) l,r
– Carry 100m
– Merkins, weighted (ruck/vest/coupon on back)/bent over rows, 3x(5/5) – Carry 100 m

MARY:

Windmills 1×5 l,r

ANNOUNCEMENTS:

Boneathon-start training. Anyone interested in rucking the 26.2? YHC would like to try, possibly starting at midnight.

YHC will Q a #driveway extra credit workout for 6 Fridays in a row, mid October-mid November. We will repeat the same workout each Friday, increasing the level of difficulty each time (rep count, not weight). It will be a more conventional strength progression. Exact dates forthcoming. Hope to SYITG!

COT:

A low tech, high concept approach to exercise can be very powerful. E.g., manipulating leverage can harness the merkin for true strength gains. So, to progress there is no need to reinvent the wheel. Just explore high concept tweaks of the core exercises.

Tags: thedriveway, Flux, Hops, SAAS, Prestige, Bone

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thefarm Simple, Not Easy

Date: 2025-09-24
AO: thefarm
Q: Squatter
PAX: Lumbergh, Firehead, Running Man, Diesel (DR from Burbank) FNGs: None
COUNT: 5
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Imperial Walkers

THE THANG:

Merkins
Reverse Lunges
Mountain Climbers IC
Imperial Walkers

Mosey, Frankenstein or Lunges

Derkins
Dips
Step Ups
Erkins

Mosey, Frankenstein or Lunges

Squats
Shoulder Taps
Calf Raises
Bird Dogs

MARY:
Freddy Mercury IC
Flutter Kicks IC
LBCs
Glute Bridges 12
Plank Hold

ANNOUNCEMENTS:
FireheadQ Friday
Squatter Q Saturday

COT:
You can’t be everything for everyone, prioritize the important things in life and learn to say no to everything else.

Tags: thefarm, Lumbergh, Firehead, Running Man, Diesel (DR from Burbank)