Date: 2025-04-30
AO: ignite
Q: Popeye
PAX: Gherkin, Big Short, Kodak, Hobbyhorse, Goldfish, Flat Tire, Fitz-Hume, Pepco, Legacy, Lazlo, Flapjack, Enron FNGs: None
COUNT: 13
WARMUP: The Usual
THE THANG: 4 rounds of: relay race, followed by 30 of something hard, followed by something important to maintain as you age
Round 1
Bear crawl relay
Smurf jacks
Silent 21
Round 2
Crawl bear relay
Monkey humpers
Life alerts
Round 3
Lunge relay
Mucho leggos
Bird baths
Round 4
Crab walk relay
Burpees
Bruce Lees
MARY: Rolling plank progression
ANNOUNCEMENTS: Flat Tire’s VQ next week. Good luck to Legacy in Pittsburgh half marathon. Check channel for others.
COT: YHC inadvertently insulted the pax with the phrase “healthy aging,” which will never be lived down. But seriously, F3 is full of men who are amazing athletes long after the world’s sad clowns have thrown in the towel, and YHC is lucky to have role models like that.
Tags: ignite, Gherkin, Big Short, Kodak, Hobbyhorse, Goldfish, Flat Tire, Fitz-Hume, Pepco, Legacy, Lazlo, Flapjack, Enron
F3 The Capital 