Date: 2026-08-19
AO: Ignite
Q: Ripcord ,
PAX: Ripcord, Legacy, Flat Tire
FNGs: None
COUNT: 4
WARMUP: SSH, Michael Ps, Army Circles, Moroccan Night Clubs, Imperial Ws, Hillbillies, Down Dog THE THANG:
Phase I
15min “Cindy” at the park – 5 pull ups, 10 merkins, 15 air squats w/ 5 burpees as a group every 3min. Phase II
2x sets of 20 coupon curls, 20 skull crushers, 20 sec overhead coupon hold.
MARY:
“Bring Sally Up” with air squats
ANNOUNCEMENTS:
9/11 stair climb
ignite anniversary on 8/26 (Kodak)
COT:
Life balance is tough!
Family, work, time for yourself, etc. It can feel like a trade off.
Achieving balance through PRIORITY and FOCUS is a method. First, determine your priorities. Example: Self, family, work, in that order.
Take time to write something down on these topics, each evening, to set the table for the next day! Make it a habit!
F3 The Capital 