potomac-rising Q’s Descending Corners

Date: 2024-03-20
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Flagpole, Promoter
FNGs: None
COUNT: 3

WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
5 MPs IC
10 windmills IC
6 WMH IC

THE THANG:
4 corners, coupon in corner 2
Corner 1:
10 burpees on Q
Sprint to coupon, sprint back to corner 1 with coupon, rifle carry to corner 2

Corner 2:
30 curls on Q
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry ½ to corner 3

Corner 3:
30 taint scrapers on Q
Sprint to corner, sprint back to coupon, rifle carry to corner 4

Corner 4:
30 overhead press on Q REMEMBER GO CORNER 2 ON RIFLE
Sprint to corner, sprint back to coupon, murder bunny ½, rifle carry rest to corner 2, slow walk back to corner 1

Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
25, 20, 15 other exercises

MARY:
15 FM IC
15 LBC IC
8 v ups IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama if time

ANNOUNCEMENTS:
Fill out your F3 NCAA brackets

COT:

Tags: potomac-rising, Flagpole, Promoter