Date: 2024-03-14
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Bachelor, Bluto, Cannoli, CashOnly, Deagle, Horshack, John Kluge, Mumford, Pigeon FNGs: None
COUNT: 11
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 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays
THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
Shuttle run in between each set followed by mosey around the black top
MARY:
20 LBCs IC
10 flutters low and fast IC
10 flutters high and slow IC
15 Freddie mercury’s IC
20 reverse crunches
ANNOUNCEMENTS: adopt a road clean up this Saturday
COT:
Thought about starting an AO for a while but never did anything about it. Baguette took the bull by the horns. Super thankful for him and his efforts and now Potomac rising is alive. Point is sometimes all it takes is a nudge and there truly is no better time than now. Start the project, read the book, call your buddy, join a workout group!
Tags: freestate, Andrew Churchill, Bachelor, Bluto, Cannoli, CashOnly, Deagle, Horshack, John Kluge, Mumford, Pigeon
F3 The Capital 