Date: 2025-10-02
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, Kodak
FNGs: None
COUNT: 4
WARMUP: The usual suspects
THE THANG:
Laps
1st Round – 5 Burpees, then a lap around the bases
2nd Round – 10 Merkins, 5 Burpees, then a lap
3rd Round – 15 Monkey Humpers, 10 Merkins, 5 Burpees, lap
4th Round – 10 Merkins, 5 Burpees, lap
5th Round – 5 Burpees, lap
F3 Baseball
Batter at home does 15 burpees then everybody moves to the next base
1st inning
home – 15 burpees
1st – AMRAP squats
2nd – AMRAP merkins
3rd- AMRAP shoulder taps
2nd inning
home – 15 burpees
1st – AMRAP lunges
2nd – AMRAP wide merkins
3rd – AMRAP big-boy situps
Lap Race
Each group starts at a base
Home – 10 flying squirrels
1st – 39 merkins
2nd – 39 monkey humpers
3rd – 39 LBCs
MARY: Nah
ANNOUNCEMENTS: Columbia race to feed the hungry is coming up!
COT: My M is having surgery on 10/2, appreciate any prayers and thoughts for her!
Tags: ignite, Legacy, Popeye, Kodak
F3 The Capital 