Date: 2025-12-10
AO: ignite
Q: Popeye
PAX: Legacy, Gherkin, Goldfish, Kodak, Enron, Kipchoge
FNGs: None
COUNT: 7
WARMUP: KIPCHOGE!!!!!! And the usual, with a Silent 21 mixed in for fun.
THE THANG:
Mucho Mucho: 10x mucho leggo; 1x mucho chesto (5 each of wide merkins, standard merkins, diamond merkins, offset merkins, and offset merkins the other way); run to a new parking lot. Repeat several times.
Warm-Up-A-Palooza: Many reps (Q lost count and just went until it hurt) of the classic warmup exercises of SSH, imperial walkers, hillbillies, and arm circles. Then rolling plank-a-palooza (plank, side plank, back plank, other side plank, J-Lo / toy soldier).
Finished off with another Mucho Mucho and another Plank-A-Palooza.
MARY: Built in.
ANNOUNCEMENTS: Check channels for 2nd F event next week and 3rd F wreath-laying.
COT: F3 pax tend to be men of action, and it can be hard for us to balance accomplishing things with slowing down to enjoy the holiday season. YHC is working on finding that balance and encourages fellow pax to do the same.
Tags: ignite, Legacy, Gherkin, Goldfish, Kodak, Enron, Kipchoge
F3 The Capital 