Date: 2026-03-25
AO: Ignite
Q: Legacy ,
PAX: Gherkin, Basic, Legacy, Goldfish, Hobbyhorse, East Wing, 2 percent, Kodak FNGs: None
COUNT: 8
WARMUP:
SSH, Imperial Walker, Hill Billies, Willy Mayes Hayes, Phelps, Root Vegetable Extractor, Moroccan Night Club, Non-Micromanaged Downward Dog
A big lap around the two parking lots.
THE THANG:
World’s Shortest Dora:
Pax paired up and did 20 Atlas Shrugged, 30 coupon squats, 40 curls, then the hostilities commenced in the F3 Eastern Capital Regional.
Break into 2 teams
Mano-a-Mano-Ray-Romano:
PAX take turns going to the line for two shots for their teams mano a mano style.
If PAX goes 0-2 (that is a Ray Romano) his team must do a rifle carry around the small loop (which is actually not that small!) then 10 overhead presses.
If teams tie for a Double Ray Romano both teams do the Ray Romano penalty but add ten burpees
If PAX goes 1-2 (that is a Sonny Bono) then the penalty is merely 10 overheads, unless the PAX tie, then add 5 burpees
2-0 (a Bono) and you win of course, but for a tie (Double Bono) both teams do a victory lap.
I am not going to get into the specifics of how the competition played out, you can check the highlights on your sports streaming app.
We then played
Six in the Bucket:
PAX line up to shoot the Smushballs, when a team gets six in the bucket they are done; shoot it in, grab another one, but if you miss, you have to fetch the ball and run the small lap before shooting again.
Again, I am not going to get into details of how it played out. I am a big picture guy
MARY:
Flutters (IC) 30
Freddy Mercuries (IC) 20
LBCs 40
ANNOUNCEMENTS: Leadership Evening, 4/16 by Zoom (you can have your camera off and just listen), featuring Dave Kovar, a nationally recognized leader in martial arts instruction.
Trifecta of CSAUPs at the end of May/Beginning of June.
COT:
Today is YHC’s anniversary as Nant’an. The morning after becoming Nant’an, I am came out for a workout right here at Ignite. I am so proud to be the Nant’an. The F3 Capital Region is fantastic non-profit that is providing an important service to the Washington D.C. Also, as I have said, when you take time to serve your brothers, you actually end up getting more back for yourself. SYITG!
F3 The Capital 