Date: 2023-12-27
AO: ignite
Q: Major Payne
PAX: Goldfish, meister, Kipchoge
FNGs: None
COUNT: 4
WARMUP: 15 x SSH, 15 x IW, 15 x WMH, 15 x Cherry pickers
THE THANG: Mosey to the Kaiser Permanente Parking garage for a burpee ramp stair ladder. 1 x burpee, run down the ramp then up the stairs. 2 x burpees, run down the ramp then up the stairs. Continue on until 10 x burpees, switching direction after 5 rounds (i.e., after 5 x burpees, run down the stairs and up the ramp). @kipchoge showed us all that he can truly run during this one!
Then to 30 second stations. Four PAX, so 4 stations: 1. 80# sandbag deadlifts, 2. overhead coupon presses, 3. jump rope and 4. battle ropes.
Them security kicks us out of the garage. Boo!
Pick up at the SP for 2 x Jacob’s ladder: Merkins and BWS, then Dry Docks and Lunges.
MARY: 25 x flutter kicks, 25 x LBCs
ANNOUNCEMENTS: YHC is heading g to Tampa soon. So #ignite needs a new Site Q soon!
COT: This Christmas season, YHC thought about how Christ likely was not actually born on December 25. Instead, religious scholars have posited that he was born either sometime in the Spring, or as late as September. But YHC believes it’s not overly important that we define his exact birthdate. More important is that we (those of us who are Christians) recognize God becoming incarnate in Jesus Christ who came into this world to reconcile us to God by making atonement for our sins. Thank God for that and for all the blessings we experience through him. Amen!
F3 The Capital 