Date: 2023-11-15
AO: potomac-rising
Q: FIFA
PAX: Baguette, John Kluge, Promoter, Radar
FNGs: 1 Radar
COUNT: 5
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC OMQ
10 HR merkins IC
10 Cherry pickers IC
THE THANG:
Round 1
Circle up. 1 pax in center does 10 cleans WC then 10 SC merkins then 10 taint scrapers WC
All other PAX do AMRAP merkins until center pax is complete
new pax in center, outside pax do squats
new pax in center, outside pax do LBCs
new pax in center, outside pax do low plank
new pax in center, outside pax do SSH
Mosey the blacktop
Round 2
Center pax does 10 blockies, then 10 squats, then 20 curls
Outside pax, plank jacks
New pax in center, outside pax high knees
New pax in center, outside pax low plank
new pax in center, outside pax do squats
New pax in center, outside pax SSH
Mosey the blacktop
Round 3 (speed round)
Center pax does 25 SC overhead press
Outside pax do burpees
Repeat until all pax have been in center
MARY:
10 big boy sit-ups
12 scissors
12 freddie merkury
10 dying crab cockroach
10 leg lift Rosalina’s
Protractor
Plank o Rama w/ shoulder taps in center
ANNOUNCEMENTS:
Welcome FNG Radar.
Following wed (before Thanksgiving) beatdown is on and most will be here for it
COT:
F3 The Capital 