Date: 2026-03-27
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Big Short, SAAS, Lazlo, citrus, Ice Tea, Smokey, Summit, Shake ‘n’ Bake, Jones, Strange Brew, Sunshine, Gherkin, Flipper, Hops, Fiddler, Booking, CableGuy, Boardwalk, Horton, DoorDash FNGs: None
COUNT: 20
WARMUP: SSH, IW, HB, LBAC, Don Quixote, WMH, Pickers, WGS, Cobra Kai
THE THANG:
A modified Leroy Jenkins. 4 corners and middle circle. When someone at a corner yelled “double respect” we ran back to the middle and did 60 of an exercise.
Corner 1: 20 Overhead Press, 20 Coupon Curls, 20 Bent Over Rows, repeat until someone yells double respect
Corner 2: 20 Coupon Squats, 20 Chest Press, 20 Coupon Swings, repeat until someone yells double respect
Corner 3: 20 Atlas Shrugs, 20 Big Bois, 20 Legs over Coupons, repeat until someone yells double respect
Corner 4: 20 Monkey Humpers, 20 Toe Taps, 20 Flutter w/ Coupon, repeat until someone yells double respect
Middle: (20 Merkins, 20 Mountains, 20 Toy Soldiers), 60 SSH, 60 Calf Raises, 60 Second Plank, 60 Second Chair Pose
MARY: 60 LBCs, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Check the channels
COT: Reflecting on the decades:
20’s – Fun, Reckless
30’s – Fun, Hectic, Family
40’s – Scary, Fun, Family, Health
50’s – The best yet, letting go and then the best part, F3
60’s – Who knows. Smokey said it gets harder and Sunshine said “that’s what she said”
F3 The Capital 