Date: 2023-12-13
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Dubin, John Kluge
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC
THE THANG:
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO
8 cleans OMQ
Lunge walk to dot, sprint to far side and back to dot, lunge walk to start line other side then sprint back
6 cleans SC OYO
15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO
Mosey the blacktop
20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO
20 bent over rows IC
Lunge walk to dot, sprint to far side and back to dot, lunge walk to start line 25 bent over rows SC OYO
10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO
Mosey the blacktop
12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO
10 squats IC
Lunge walk to dot, sprint to far side and back to dot, lunge walk to start line 10 squats SC OYO
10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO
Mosey the blacktop
MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
ANNOUNCEMENTS:
Thirsty 3rd Thursday coming next week at Irish inn
Road clean up in Bethesda for anyone whose kids need ssl hours
COT:
F3 The Capital 