AO: Ignite

When: 04/30/2022


Number of Pax: 5

Pax Names: Average Joe, Freefall, Funny Car, Gandalf, Scully,

Number of FNGS: 1

FNG Names: Two Putt

QIC: Funny Car

The BackBlast:


Welcome FNG Two Putt

WARMARAMA: Side Stradle Hops 20c, Michael Phelps 10c, Imperial Walkers 15c, Thru the Tunnel 10c, Copperhead Squats 15c, Calf Raises 10c, High Knees 10c, Batwings 10c, Seal Jacks 20c, Run to the ocean and back

THE THANG: Four sets of AMRAP (as many rounds as possible).

Set 1 (8 minutes)

*Burpees 5

*Carolina Dry Dock 10

*Big Boys 15

*Squats 20

*Run 50 yards and back

*Rinse and repeat until times up

Set 2 (8 minutes)

*Superman Burpees 5

*Merkins 10

*American Hammer 15 cadence

*Bonnie Blairs 20 count left leg

*Bear Crawl 25 yards out, lunge back

*Rinse and repeat until times up

Set 3 (8 minutes)

*8-count Body Builder Burpees 5

*Wide arm Merkins 10

*LBCs 15 cadence

*Jump Squats 20

*Sprint 25 yards out, mosey back

*Rinse and repeat until times up

Set 4 (8 minutes)

*Prison Cell Burpees 5

*Diamond Merkins 10

*Freddy Mercury 15 count left leg

*Side Straddle Hop 20 

*Pick your mode of transportation 50 yards out and back

*Rinse and repeat until times up

Dora50 pull-ups, 5 at a time then switch partners (25 total per Pax). Partner performs side straddle hop.

Mary – Dealer’s choice 10 reps max


Namearama – Countarama

Hebrews 10:24-25 Let us think of ways to motivate one another to acts of love and good works. And let us not neglect our meeting together, as some people do, but encourage one another, especially now that the day of his return is drawing near. 

Matthew 18:20. “For where two or three are gathered together in my name, I am there among them”

Ecclesiastes 4:9-12 – Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.

Luke 16:9 – Here’s the lesson: Use your worldly resources to benefit others and make friends. Then, when your earthly possessions are gone, they will welcome you to an eternal home.

Proverbs 27:17 – Iron sharpens iron, and one man sharpens another.

Prayer requests and prayer


Memorial Day Murph Western Branch High School 7-8am

GTE 32, Neptune’s Adventure

Schedule 2nd and 3rd events

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