Date: 2025-05-28
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, Kodak, Basic, Gandalf
FNGs: None
COUNT: 6
WARMUP: the usual – SSH, IW, HB, IBAC, MP, DQ, RVE, and WMH
THE THANG:
Corner 1:
12 burpees
rifle carry to corner 2
Corner 2:
40 curls
Lunge walk w/coupon to corner 3
Corner 3:
40 overhead press
farmers carry to corner 4
Corner 4:
40 coupon squats
farmers carry to corner 1
Repeat 4x but decrease amounts of exercises by
10, 8, 6 burpees and 30, 20, 10 other exercises
End with 4 more burpees because we weren’t wet enough yet
MARY: No
ANNOUNCEMENTS: boneathon (ignite rucking contingent for those interested) and convergence
COT: Everybody wants the same thing: to be appreciated, validated, and recognized for who they are and what they give to the world. F3 has helped me feel that way, so thank you all for being here each week, and I hope I can return the feeling.
Tags: ignite, Legacy, Popeye, Kodak, Basic, Gandalf
F3 The Capital 