Date: 2026-07-22
AO: Ignite
Q: Goldfish ,
PAX: Goldfish, Groundhog, Legacy, Lazlo, Gherkin, Ripcord
FNGs: None
COUNT: 6
WARMUP: the usual
THE THANG: mosey the neighborhood with 7 stops along the way for 5 burpees, 10 merkins, 15 squats
MARY: flutters x15, shoulder taps x15, LBCs x30
ANNOUNCEMENTS: 9/11 stair climb, the_night_owl tomorrow night, Columbia service opportunity 8/1
COT: enjoy summer time memories with family and friends
F3 The Capital 