Date: 2023-12-20
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: John Kluge, Promoter, Prefontaine
FNGs: None
COUNT: 4
WARMUP:
20 SSH IC
15 high knees IC
12 mountain climbers IC
10 shoulder taps IC
10 merkins IC
8 Carolina dry docks IC
6 fast feet
THE THANG:
1 burpee
2 over head press IC
3 fast feet plus high knee pull on 4th count
4 blockies SC
5 merkins IC
6 curls IC
7 squats IC
8 bent over rows IC
9 mountain climbers IC
10 chest press IC
11 Carolina dry docks
12 cleans SC
Mosey the blacktop
Reverse the order
MARY:
Ran out of time
ANNOUNCEMENTS:
Merry Christmas!
COT:
F3 The Capital 