Date: 2026-06-17
AO: Ignite
Q: Kodak ,
PAX: Goldfish, Hobbyhorse, Gherkin, Rim Fire, Enron, East Wing, Ripcord, Legacy, Kodak FNGs:
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hillbillies, Circle Arms, RVEs, Don Quixotes, Willy Mays Hays, Down Dog (oyo), runners stretch into Worlds Greatest, Cobra Kai
THE THANG:
Day in History: White Bronco – Bear Crawl Ricky Bobby around the parking lot
11s: Squats, Farmers Carry, Merkins, Rifle Carry
Dora: timer was PAX carrying their coupon around the parking islands 100 Skull Crushers
200 Curls
300 Chest Press
MARY: Ring of Fire – 4mins of Plank while PAX perform a Merkin escalator (made it to 6 reps)
ANNOUNCEMENTS: Quinfecta alert: The Agency (Thursday AM), Night Owl & Beer-o-teria (Thursday PM), Terrapin Station (Friday AM), Driveway (Friday AM), something else that I can’t remember
9/11 Stair Climb, Columbia Charity 5k (https://runsignup.com/f3-ignite_5k)
COT: Today is the last day of school for FCPS. Reminder to take full advantage of the time with family this summer and make lasting memories.
F3 The Capital 