Date: 2026-06-16
AO: The General
Q: Papi ,
PAX: DoorDash, Robo, Hops, Papi, Flux, Traveler, Hobbyhorse, Goldfish, Gherkin, Hard Knox, Prestige, Tariff FNGs: None
COUNT: 12
WARMUP:
Fellowship Lap
Imperial Walkers
Hillbillies
LB Arm Circles – F
Bigger
LB Arm Circles – B
Bigger
M Phelps
Root Vegetable Extractor
World’s Greatest Stretch
Cobra Kai
THE THANG:
Era 1 – Primordial Soup – Discovering Movement
LBCs
Bear crawl to 25
Merkins
Bear crawl to 50
LBCs
Bear Crawl to 25
Merkins
Bear Crawl to end
LBCs
Era 2: Ducks and Crabs – “We have limbs now!”
Crab walk to 25
Crab toe touches
Duck walk to 50
Air Squats
Crab walk to 25
Crab toe touches
Duck walk to End
Sea is conquered–>Go to land
Era 3: Early Land Creatures – Lots of legs, not very fast
Inchworm to 25
No Surrenders – on my downs
Bear Crawl to 50
No Surrenders- In Cadence
Inchworm to 25 – No surrenders
YHC feeling generous (guilty?) – Walk to end
Era 4- the Ape Evolution
Gorilla walk to 25
Burpees (Apes discovering they can stand – we’re now human”
Jog it out to end line
Era 5 – F3 Homo Sapiens, we can finally stand, so might as well run Run 0-50, 10 merkins, jog back
Run 0-100, 20 merkins, jog back
Run 0-100 – 0
MARY:
Return to our primordial soup days, just to remember:
LBCs
Flutter Kicks
ANNOUNCEMENTS:
Night Owl Thursday at 6:30
Open Qs available this summer, encouragement to sign up even if haven’t done before
COT:
YHC has realized that his current “era” as a father has made maintaining his friendships difficult – friends with kids don’t have time, friends without kids can’t relate –> Grateful for the community and support from F3, including the encouragement to Q. YHC is working on evolving for this current era
F3 The Capital 