Date: 2024-11-20
AO: ignite
Q: Fitz-Hume
PAX: 2 percent, Legacy, Pepco, AI, meister, Goldfish, Popeye, Gandalf, @Mulligan FNGs: None
COUNT: 10
WARMUP: SSH, Don Quixotes, WMH, Moroccan Nightclub, Dips, incline Merkins, decline Merkins THE THANG:
Rifle carry coupon to CB parking lot
10 x Blerkins
Run to other side of parking lot
10 x Merkins
Run to other side of parking lot
10 x Decline Merkins
Rifle carry to other side of parking lot
10 x shoulder press
Rifle carry to other side of parking lot
10 x coupon swings
Rifle carry to other side of parking lot
10 x coupon squat
Repeat with 20 reps, sprinkle in some overhead claps and seal claps along the way
MARY: LBCs, flutter kicks, hello dolly’s
ANNOUNCEMENTS: none
COT: Build resilience this holiday season. Have the resilience of Job.
Tags: ignite, 2 percent, Legacy, Pepco, AI, meister, Goldfish, Popeye, Gandalf, @Mulligan
F3 The Capital 