Date: 2023-11-22
AO: potomac-rising
Q: FIFA
PAX: Baguette, Prefontaine, Radar, spartan, Mark Michael
FNGs: None
COUNT: 6
WARMUP:
15 SSH IC
10 imperial walkers IC
10 swinging Billy’s IC
10 Merkins SC OMQ
10 Shoulder taps IC
10 Mountain climbers IC
10 Windmills IC
10 Cherry pickers IC
Stay in cherry picker and stretch your back out
8 WMH IC
Greatest stretch of all time, point to sky
THE THANG:
“Something About Sandy”
Break into teams of 2
Team 1: PAX 1 throws sandy from dot to dot to while PAX 2 bear crawls with him (so yes slowly if needed), reverse roles on the way back.
PAX 1 takes Sandy and does a suicide using middle dot PAX 2 does merkins, reverse
All other pax:
25 chest press OYO, 20 dips OYO, 15 curls OYO, 10 merkins, hold plank until done.
1 mosey around the field
Repeat for each pair of two
MARY:
15 Freddie Mercury IC
15 Flutters IC
15 Leg Lift Rosalita’s IC
15 Scissors IC
15 Reverse Crunches IC
ANNOUNCEMENTS:
5k tomorrow morning (Thanksgiving) at freestateò. Meet at Starbucks. All family welcome.
COT:
Tomorrow being Thanksgiving I just want to say thank you to you guys for coming out here this morning and all the other mornings. I appreciate the dedication and the camaraderie. Enjoy this time with your families. Drink up, eat up. Gain a couple lbs to be lost over the next few beatdowns.
F3 The Capital 