Date: 2025-10-15
AO: ignite
Q: Gherkin
PAX: Legacy, Popeyes, Kodak, Enron
FNGs: None
COUNT: 5
WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai
THE THANG
45 Seconds of exercise,
15 seconds of rest
1 Merkins
2 Squats
3 Hand Release Merkins
4 Lunges – left leg
5 Staggered Merkins
6 Lunges – right leg
7 No Cheat Merkin
8 Mucho Leggo
9 Merkin & Rotation
10 Squat Jumps
11 Burpees
11s with Squat Jumps and V-Ups and running about 30 yards in between
12 Hand Release Merkins
13 Side Plank – Right
14 Staggered Merkins
15 Side Plank – Left
16 No Cheat Merkins
17 Low plank
18 Derkins
19 World War IIs
20 Merkins
21 Toy Soldiers
22 Burpees
MARY
Flutter Kicks, American Hammer,
LBCs
ANNOUNCEMENTS
– The Grunt on Saturday 11/8
– F3 Accelerate campaign at Port City Brewery on Thur. Oct 23 – F3 Burning Man ie Old Rag is coming up this weekend
–
COT
It’s a natural desire for most of us to want to be liked. While there is nothing wrong with being liked, that desire can lead to staying silent instead of speaking up for yourself or for others.
Winston Churchill –
“You have enemies? Good. That means you’ve stood up for something, sometime in your life.”
Martin Luther King Jr. –
“Our lives begin to end the day we become silent about things that matter.”
Mahatma Gandhi –
“Silence becomes cowardice when occasion demands speaking out in the truth and acting accordingly.”
Tags: ignite, Legacy, Popeyes, Kodak, Enron
F3 The Capital 