Date: 2026-03-18
AO: Ignite
Q: Kodak ,
PAX: Legacy, Kodak, East Wing, Goldfish, Gherkin, Basic
FNGs:
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hillbillies, RVE w/Twist, Willy Mays Hays, Down Dog (oyo), Runners Stretch into Worlds Greatest, Cobra Kai
THE THANG:
5 rounds of constant movement while climbing/descending the pyramid 20x/25x/30x Coupon Squats
15x/20x/25x Coupon Merkins
20x/25x/30x Coupon Step-Ups
Coupon Carry Small Lap
15x/20x/25x Sit-Ups
5x/10x/15x Burpees
Run Large Lap
MARY: Penguin Crunches, Flutter Kicks, LBCs
ANNOUNCEMENTS: Murph 5/25, Bone-a-thon 5/30 & Convergence 6/7. There will be a splinter cell ruck during Bone-a-thon, details forthcoming.
COT: YHC recounted his appreciation for routine after being on travel for the last 2wks while supporting a 24/7 operation and crazy school closures. Also recognized his fellow PAX for coming out in the gloom and keeping him motivated to keep pushing.
F3 The Capital 