Date: 2026-07-01
AO: Ignite
Q: East Wing ,
PAX: Legacy, Goldfish, Kodak, Rim Fire, Enron, Ripcord, East Wing FNGs:
COUNT: 7
WARMUP:
SSH, IW, HB, LBAC, MP, MNC, WMH, RVE, DD + runner/triangle, CK
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THE THANG:
Laps around the block (4 medians) with your block.
Between corners, alternate —
1. Rifle carry
2. Farmers carry
At corners —
LAP 1
1. 7 thruster
2. 7 thruster + 4 blockee
3. 7 thruster + 4 blockee + 17 coupon squat
4. 7 thruster + 4 blockee + 17 coupon squat + 76 merkin (break 76 into 3 sets)
LAP 2
1. 7 burpee
2. 7 burpee + 4 thruster
3. 7 burpee + 4 thruster + 17 merkin
4. 7 burpee + 4 thruster + 17 merkin + 76 coupon squat (break 76 into 3 sets)
Grand finale, 2 sets —
Calf raise x17
Calf raise hold x76
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MARY:
Bird dog x20
Dirty dog x20 per side
Corpse pose 1 min
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ANNOUNCEMENTS:
9/11 stair climb coming up. Gherkin needs a co-Q.
Reboot of Mother Rucking AO. Meets at Northside Social in Falls Church on Sundays at 630am.
Thursday night owl AO cancelled this week due to heat.
I feel like I’m missing something — what did I forget?
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COT:
Continued focus on the overall plan and big picture is important but can also lead to anxiety and feeling overwhelmed. Sometimes it’s important to refocus on the task at hand and what’s right in front of you. One step at a time, one foot in front of the other.
