Date: 2026-05-06
AO: Ignite
Q: East Wing ,
PAX: East Wing, Ripcord, Trademark, Basic, Legacy, Kodak, Rim Fire FNGs:
COUNT: 7
WARMUP:
SSH, IW, HS, MNC, LBAC, RVE, WMH, DD, CK — learning to count like a Q is hard. Quick medium lap.
THE THANG:
Boulder Shoulders / What Have I Done?
Pyramid – 5 sets
10/15/20/15/10 reps of the following:
– Coupon OH Press
– Full-ROM Coupon curls
– Coupon Merkin
– Rifle Carry — small lap
– Single-arm Coupon (or 1/2 coupon) OH Press
— owwie
– Single-arm Upright Row
– Derkins
– Medium lap
Burnout:
20 reps Coupon OH Press
20 sec Coupon OH Hold
MARY:
60 LBCs
ANNOUNCEMENTS:
Murph, Bone, Convergence, the usual
Thursday evening AO
Ripcord finds peace and stability in mornings with F3 amongst the current chaos of his life
COT:
Reminder to leave your comfort zone if you want to see change. Routine and rhythm are great, but sometimes you gotta step out.
FOR SHAME:
Goldfish — 20 burpees on arrival next Wednesday
F3 The Capital 