The Helmsworth

Date: 2023-12-27
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Bluto, Promoter
FNGs: None
COUNT: 3
WARMUP:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

MARY:
12 LBCs IC
8 flutters low and fast IC
8 flutters high and slow ICp a
12 Freddie mercury’s IC
12 big boy sit ups
Plank o Rama

ANNOUNCEMENTS:
FIFA has Q tomorrow at Bethesda AO

COT: