Category: Uncategorized

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!

Date: 2026-03-27
AO: Sparta
Q: NOAA ,
PAX: Obadiah, Drano, Norm, Monk, NOAA, Nano, Peanuts, Doodles, Dunder, Pop Fly FNGs: None
COUNT: 10
WARMUP: Standard Stuff
THE THANG:

On pretend Football field

Rifle Carry 10 yards then exercise:
10 Thrusters
20 WWII
30 Cross over Merkins
40 Squats
50 Overhead Press
40 Squates
30 Cross over Merkins
20 WWI
10 Thrusters

On way Back:
10 Blockies
20 Bent Rows per Arm
30 LBCs
40 Lunges
50 Curls
40 Lunges
30 LBCs
20 Bent Rows per Arm
10 Blockies

MARY: PAX lead exercises

ANNOUNCEMENTS:
AT hike
Convergence
Murph

COT: Q looking forward to unplugging and spending time with family over spring break.

Date: 2026-03-27
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Big Short, SAAS, Lazlo, citrus, Ice Tea, Smokey, Summit, Shake ‘n’ Bake, Jones, Strange Brew, Sunshine, Gherkin, Flipper, Hops, Fiddler, Booking, CableGuy, Boardwalk, Horton, DoorDash FNGs: None
COUNT: 20
WARMUP: SSH, IW, HB, LBAC, Don Quixote, WMH, Pickers, WGS, Cobra Kai

THE THANG:
A modified Leroy Jenkins. 4 corners and middle circle. When someone at a corner yelled “double respect” we ran back to the middle and did 60 of an exercise.

Corner 1: 20 Overhead Press, 20 Coupon Curls, 20 Bent Over Rows, repeat until someone yells double respect

Corner 2: 20 Coupon Squats, 20 Chest Press, 20 Coupon Swings, repeat until someone yells double respect

Corner 3: 20 Atlas Shrugs, 20 Big Bois, 20 Legs over Coupons, repeat until someone yells double respect

Corner 4: 20 Monkey Humpers, 20 Toe Taps, 20 Flutter w/ Coupon, repeat until someone yells double respect

Middle: (20 Merkins, 20 Mountains, 20 Toy Soldiers), 60 SSH, 60 Calf Raises, 60 Second Plank, 60 Second Chair Pose

MARY: 60 LBCs, Dirty Dog, Donkey Kicks

ANNOUNCEMENTS: Check the channels

COT: Reflecting on the decades:
20’s – Fun, Reckless
30’s – Fun, Hectic, Family
40’s – Scary, Fun, Family, Health
50’s – The best yet, letting go and then the best part, F3
60’s – Who knows. Smokey said it gets harder and Sunshine said “that’s what she said”

Date: 2026-03-27
AO: The Farm
Q: Trilogy ,
PAX: Squatter, Lumbergh, Short-Timer, Firehead, Infinity, Trilogy FNGs: None
COUNT: 6
WARMUP:
SSH
IW
WMH
BP
Mosey
THE THANG:
3 rounds of 45/15 Tabata
Merkin
Squat
Coupon Curls
Mt Climber
Dumbbell Overhead Press
Lunge
Dumbbell Row
Monkey Humper
Dips
Coupon (kettlebell) Swing
with a Mosey in between
MARY:
Bench crunches
ANNOUNCEMENTS:
Ruck tomorrow
Infinity Q on Monday
COT:
The stresses in life that still give you nightmares 20 years later – but we survived.

Date: 2026-03-27
AO: Rec League
Q: Promoter ,
PAX: Baguette, 120, FIFA (F3 The Capital), Promoter
FNGs:
COUNT: 4
WARMUP: 1/4 mile mosey, stretching afterwards
THE THANG:
2x 10/25/45 yard shuttle run
5x Escaladora de Vida
2x 20/35/45 yard shuttle run
5x Escaladora de Vida
4x 45 yard AFAP
1/4 mile mosey, stretching afterwards
MARY:
30s Big Boy Situps
30s Reverse Crunch
30s Penguins (double count)
30c LBCs
ANNOUNCEMENTS:
Convergence 6/6; can clown car if wanted
Trying to plan event for Tiger Lily’s departure
COT:
More is not always better!