Date: 2023-12-06
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Greenspan, Dubin
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
10 High Knees IC
10 windmills IC
10 cherry pickers IC
THE THANG:
The Kronisch – a beat down in memory of the late Nathaniel Kronisch, a good friend who tragically and unexpectedly passed away last week.
(K)nees
– 10 high knees IC 10 fast feet IC x 2
– 20 Coupon squats SC OMC
– 20 Non coupon squats SC OMC
– 10 No surrender SC OMC
(R)unning
– Burpee sprints: 4 burpees, sprint black top and back
– Slow blacktop mosey
– Burpee sprints: 3 burpees
– Slow mosey
– Burpee sprints: 2 burpees
– Slow mosey
– Burpee sprints: 1 burpee
– Slow mosey
(O)n my cue
– 25 Shoulder press SC OMC
– 20 cleans SC OMC
– 15 taint scrapers SC OMC
– 10 Merkins SC OMC
– 5 blockies SC OMC
(N)ow we heal (30 sec rest)
(I)ntense
– 10 down dog merkins 2x push ups SC OMC
– 50 Chest press SC OMC
– 10 down dog merkins 1x push up SC OMC
– 50 chest press SC OMC
(S)ide straddle hops
– 50 SC OMC
– 10 sec rest
– 40 SC OMC
– 10 sec rest
– 30 SC OMC
– 10 sec rest
– 20 SC OMC
(C)runches
– 40 lbcs SC OMC
– 10 sec rest
– 30 lbcs SC OMC
– 10 sec rest
– 20 lbcs SC OMC
– 10 sec rest
– 10 lbcs SC OMC
(H)ind legs
– 30 coupon back bend lifts SC OMC
– 10 secs rest
– 20 coupon back bend lifts SC OMC
– 10 secs rest
– 10 coupon back bend lifts SC OMC
MARY:
Done during the bear down in the Crunch section
ANNOUNCEMENTS:
COT:
Nathaniel was a great guy, gone too soon. Today we worked hard in his honor.
F3 The Capital 