Date: 2026-07-29
AO: Ignite
Q: East Wing ,
PAX: East Wing, Kodak, Landscape, Ripcord, Goldfish, Rim Fire FNGs:
COUNT: 6
WARMUP:
SSH, IW, HB, LBAC, MNC, MP, WMH, RVE
DD / RP / WWS / WGS / CK
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THE THANG:
Stair runs, up and down, serpentine around railings
Bot of lap 1: 10 merkins
Bot of lap 2: 15 squats
Bot of lap 3: 20 calf raises
Repeat until the end of time
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MARY:
2 sets
OH Press x20
Rifle hold x20sec
Bird dog x20
Dead bug x20
Corpse pose 1 min
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ANNOUNCEMENTS:
3rd F volunteer opportunity this weekend at Columbia Baptist — home base for ignite — DM Kodak to join in! He needs more volunteers!!
sept11stairclimb is coming up, get ready…
harpers-ferry-ruck-float is this weekend.
Reminder that mother-ruck-ing meets at Northside Social in Falls Church on Sundays at 630am. Come hang!
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COT:
Just a friendly reminder that we are halfway through summer — enjoy August and spend time with your family before the chaos of September kicks in.
F3 The Capital 