Date: 2024-03-13
AO: ignite
Q: 2 percent
PAX: Legacy, meister, Popeye, Bootlegger, Goldfish
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Mosey’d to and from Madison Park with frequent stops for a few of the following exercises: Patty Cake Merkins, Flying Nuns, Alternating Shoulder Taps, Bear Crawls, Mountain Climbers, Body Weight Squats
3 rounds AMRAP – At the park two teams took turns on the pull up bar while the others performed Soccer kicks, Ski Jumps and Dips
Wave of Merkins (think ring of fire)
3 rounds of Step Ups with Bulgarian Split Squats, Derkins and Calf Raises
Mosey’d back to the parking lot for 10-1 Motivators
Ended the Thang with an answer to the age old question, “Who let the dogs out?” – the PAX performed a Burpee each time the words “dog” or “doggy” were mentioned (36 total)
MARY: Dirty Dogs, Nolan Ryan’s
ANNOUNCEMENTS: Bone-A-Thon 5/26
COT: QIC just got a puppy. Immediate observation is that dogs are very similar to little kids. No matter how loud you yell at them, they’re still probably going to sh*t on the kitchen floor and not do any of the things you ask them to do….unless maybe you give them something. The other similarity is the unconditional love. This may manifest itself in different forms, but you know it’s there.
Tags: ignite, Legacy, meister, Popeye, Bootlegger, Goldfish
F3 The Capital 