Date: 2024-01-03
AO: potomac-rising
Q: Baguette
PAX: Promoter, Greenspan, FIFA (F3 The Capital)
FNGs: None
COUNT: 4
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Squat to kick through x 10 omc
• Gorilla Walk length of Court
• Mountain Climbers to knee slice x 10 omc
for demo: https://www.facebook.com/share/r/21YNGcEcATHeHAKM/?mibextid=jaSYs6
THE THANG:
• 5 Merkans
• 10 curls
• 15 shoulder press
Repeat 10x
Mosey the school
• 5 taint scrapers
• 10 curls
• 15 bent rows
Repeat 10x
Mosey the school
If not 620
• 5 coupon squats
• 10 skull crushers
• 15 coupon chest press
Repeat 10x or until 620
MARY:
• Halfway penguins x 20 IC
• Reverse crunches x 20 IC
• American hammers x20 IC
• Plankorama
ANNOUNCEMENTS:
Promoter taking Q next week
COT:
Happy freaking new year you jabronis!
F3 The Capital 