Date: 2024-01-25
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Bluto, Cannoli, Dungeon Master, Horshack, Mumford, Andrew Churchill FNGs: None
COUNT: 7
WARMUP:
20 SSH IC
15 IW IC
10 squat jump SC OMQ
10 incline merkins SC OMQ
10 cherry pickers IC
THE THANG:
Round 1
1 person in center, does 5 cleans, 10 merkins, 5 taint scrapers
All other PAX do AMRAP squats until center pax is complete
new pax in center, outside pax do curls
new pax in center, outside pax do back lunge
new pax in center, outside pax do skull crusher
new pax in center, outside pax do people’s chair
new pax in center, outside pax do calf raise
Mosey the school parking lot
Round 2
Center pax does 5 blockies, 10 squats, 20 curls
Repeat outside exercises
Mosey
Round 3 speed round
Center pax does 5 squats,10 merkins
Repeat outside exercises
MARY:
10 leg lift IC
8 v ups SC OMQ
10 FMs IC
10 flutter IC big and slow
10 flutter IC small and fast
ANNOUNCEMENTS:
AMBAP this weekend
Buy Super Bowl squares!
COT:
F3 The Capital 