Date: 2025-10-22
AO: ignite
Q: Anchorman
PAX: Popeye, Flat Tire, Goldfish, Kodak, Michael Smith
FNGs: None
COUNT: 6
Warm-Up (5 min)
– 20 Side Straddle Hops
– 10 Arm Circles
– 10 Imperial Walkers
Main Thang (4 Rounds)
Each round = strength + movement + reflection
Round 1
– 20 Cinder Curls
– 20 Murder Bunnies (forward 20 yds)
– 20 Overhead Presses
– Run the box (perimeter lap)
Round 2
– 20 Goblet Squats
– 20 Murder Bunnies back
– 20 Bent-Over Rows
– Box Run
Round 3
– 20 Block Lunges (10 each leg)
– 20 Murder Bunnies forward
– 20 Thrusters
– Box Run
Round 4
– 20 Block Merkins
– 20 Murder Bunnies back
– 20 Block Burpees (or Block Jumps)
– Box Run
COT Thought:
Birthdays remind us of who we are. We may not have the riches in life but we are a continual testament of our character.
Tags: ignite, Popeye, Flat Tire, Goldfish, Kodak, Michael Smith
F3 The Capital 