Date: 2024-08-14
AO: ignite
Q: 2 percent
PAX: CableGuy, Gandalf, meister, Kodak
FNGs: None
COUNT: 5
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixotes; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
THE THANG: Mosey to church parking lot with coupons
3 rounds of exercises below. Between each round PAX walked up and down the church steps a few times with a coupon in tow:
10 atlas shrugs IC
20 curls
20 dips
20 chest press
10 upright rows
10 skull crushers
10 Lunge rotation each side OYO
10 Up and over leg lift over coupon each side
20 Hip raises each side
10 Weighted squats IC
20 Weighted calf raises
20 Apollo Ono’s w/coupon OYO
10 blockie merkin climbers OYO
10 side lunges with the coupon each side
10 lunge curls each side
10 WWIII’s
10 Close grip merkins on the block opposite arm/leg raises
20 Crab cakes IC
Floating leg 6x -10 seconds on/10 seconds off each side
MARY: Nolan Ryan’s
ANNOUNCEMENTS: 9/11 Stairclimb, Overnight Ruck, F3 Nation Breakfast, IPC is coming…
COT: QIC discussed an upcoming trip to CT to see family. The challenges we all face with family dynamics and why it’s important to try to put our differences and move past the annoying idiosyncrasies. We all have a limited amount of time on this earth and it usually begins and ends with your family.
Tags: ignite, CableGuy, Gandalf, meister, Kodak
F3 The Capital 