AO: The Furnace
When: 12/21/2019
PAX: Chief, Curtain Call, Stu, Spatzle, Sherpa, Harry, Lloyd, Forker, Panther, Ratatouille, Phunny (DR), U-Haul, Simba, Sweater Vest
Q: Wilson (CSO)
Stretch & Warm Up
PAX stretched as a group and then lined up for sprints from the circle to the corner of 56th & Osborn. PAX ran sprints at 25, 50, 75, 100% and were ready go.
The Thang
Tabata Style Workout. PAX split into 2 groups and performed each exercise below for 30 seconds on, 10 seconds off, and then switch exercises and repeat this until the Tabata count was done.
Pull-Ups
Mountain Climbers
Chin-Ups
Narrow Merkins
One-Legged Squats on bench
Burpees (PAX favorite)
Single Leg Glute Bridge
Decline Merkins
Calve Raises
Carolina Drydocks
Step with Knee Raises
Groiners
Bench Dips
Side Straddle Hops or variation of some type of Jacks
The PAX still had some energy so we ran 2 more sprints at 100%.
Mary
We could not finish without doing a High Plank for 1 minute.
Post Workout Stretch
Only fitting since the CSO was Q’ing
Count-O-Rama
15 PAX
Name-O-Rama
Welcome DR Phunny and welcome back Curtain Call, Harry & Lloyd, and Simba.
COT
A lot of prayer requests and praises to be lifted up among the group as we head into the holiday and new year. Merry Christmas and Happy Holidays!
F3 Phoenix 
Pee’ers and poopers did well! But someone definitely needs some gasex! New rules: no beans night before the workout!!! 💨
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