Date: 2023-11-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Greenspan, Promoter, Clean Sheet
FNGs: 1 Clean Sheet
COUNT: 4
WARMUP:
20 SSH
5 SC merkins
5 shoulder taps IC
5 SC merkins
5 shoulder taps IC
10 Cherry Pickers IC
8 WMH IC
THE THANG:
Rap Battle! Go to below playlist. Hit play. It will shuffle through 18 classic rap songs – 3 per each of the below artists. Whatever song comes up first do the first exercise under that artist. When the exercise is done hit next to advance the song. Repeat 17 times until you’ve made it through all the songs/exercises. https://open.spotify.com/playlist/6xzUfSMLMdsazCVHSH9MgT?si=Zo8vrqrzQI-Zr5tOPtU2KQ
50 cent – 50 reps
50 SSH SC OMQ
50 LBCs IC
50 Air Push IC
Easy E – easy mosie
front of school and back
Playground and back
Baseball field and back
2 Pac – 2 x burpees
1) # of times he was shot (4) = 8
2) # of #1 albums on the top 200 (5) = 10
Final round
3) single count for every tattoo he had = 21
Biggie Smalls – Big boy situps
Number of songs he had on the top 100 = 16
Age when he was murdered = 24
Number of completed songs he put out = 42
Dr Dre – call the doc (we’re dying)
burpicdies – 1 burpees suicides 1 burpees
burpicdies – 2 burpees suicides 2 burpees
burpicdies – 3 burpees suicides 3 burpees
Snoop Dogg – rhyme time games
Gin and juice = sprints and moves (sprint to end of court, then backwards in bball defensive shuffle) 3x
Nuthin but a G thing = hugging on a tree game (hold al gore until last man standing, pax who drop out do shoulder taps until the end) Who Am I (What’s my name) = You and I do push ups mang (buddy push ups) 10 SC
MARY:
10 v ups SC
15 American hammer IC
10 Heels to heaven SC
10 low/fast flutters, 10 high/slow flutters IC
12 reverse crunches IC
ANNOUNCEMENTS:
Welcome FNG Clean Sheet
COT:
F3 The Capital 