Date: 2024-03-13
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Flagpole, Promoter
FNGs: None
COUNT: 3
WARMUP:
15 SSH IC
10 windmill IC
10 swinging billys IC
10 double mountain climber plank jacks
10 cherry pickers IC
THE THANG:
100’s – cumulatively accrue 100 of each exercise (3 pax posted so 33 each)
Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
In between each exercise one pax chooses their bball shot (high risk, high reward):
3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 2 shuttle runs
Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 shuttle run
Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back
MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ
20 Reverse Crunches OMQ
20 flutters IC (10 low/fast, 10 long/slow)
ANNOUNCEMENTS:
COT: Be kind fellas
Tags: potomac-rising, Flagpole, Promoter
F3 The Capital 