potomac-rising Circle the jerk

Date: 2024-03-06
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: FIFA (F3 The Capital), Flagpole
FNGs: None
COUNT: 2

WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:
Round 1
1 person in center, does 10 cleans WC then 10 merkins then 10 taint scrapers

All other PAX do AMRAP merkins until center pax is complete

new pax in center, outside pax do squats

new pax in center, outside pax do LBCs

new pax in center, outside pax do low plank

Mosey

Round 2
Center pax does 10 blockies, then 10 squats, then 20 curls

Outside pax, plank jacks

Mosey

MARY:
12 big boy sit-ups WC SC
12 scissors IC
12 reverse crunches SC
10 American hammers WC IC
8 flutters low and fast IC
8 flutters high and slow IC
Plank o Rama

ANNOUNCEMENTS:
COT:

Tags: potomac-rising, FIFA (F3 The Capital), Flagpole