Date: 2024-03-06
AO: ignite
Q: meister
PAX: Popeye, Kipchoge, Gherkin, Goldfish, Tony cha cha Vargas, Bootlegger FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Down Dog, World’s Greatest Stretch THE THANG: YHC took the PAX on a reprise of recent world travels:
First to the hotel room where YHC gained appreciation for leg exercises while adapting to a MABA injury: 11’s – Leg Day Edition
– Do 1 glute bridge (aka Alabama Bait Biters?)
– Lunge walk 20m
– Do 10 sumo squats
– Reverse lunge walk 20m
Repeat, adding 1 glute bridge and subtracting 1 sumo squat each round until you do 10/1
Next, we traveled to Cameroon… Which was hot. The PAX completed fire circles to recreate this experience:
First, the “out both ends” edition, so that PAX could experience the stomach virus YHC’s group caught: – PAX holds an air squat
– one at a time, each PAX does 10 Carolina dry docks
Next, the “cool lizard” edition, so PAX could appreciate the cool lizards YHC saw doing merkins as they walked: – PAX holds a high plank
– one at a time, each PAX does 10 merkins
Finally, the “we need to kill 5 more minutes” edition because… Planning is hard ok? – PAX lines up along the curb and performs the American Hammer OYO – One at a time, do 10 dips on the curb
MARY: Donkey Kicks, Fire Hydrants, LBCs, Flutter Kicks, Deep Squats ANNOUNCEMENTS: None
COT: YHC has had many firsts recently (long trip overseas alone, Q, new job). Sometimes this is scary, but you have to get out of your comfort zone to grow. We do that every week at F3, and hopefully carry that into the rest of our lives. YHC is grateful to the PAX of ignite for joining him in the gloom to find out what we’re made of (and for grace shown during a slightly harder than expected VQ).
Tags: ignite, Popeye, Kipchoge, Gherkin, Goldfish, Tony cha cha Vargas, Bootlegger
F3 The Capital 