freestate 100’s and bball

Date: 2024-05-16
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Bachelor, Pigeon, Deagle
FNGs: None
COUNT: 4

WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 swinging billies IC
10 windmills IC
10 cherry pickers IC

THE THANG:
100’s – cumulatively accrue 100 of each exercise (4 pax posted so 25 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ
Curls 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 suicides

Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 suicide

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

ANNOUNCEMENTS:
Convergence June 1
Possibly breaking up the region into smaller regions. MD would be it’s own Lots of other CSAUP event coming up soon

COT:

Tags: freestate, Bachelor, Pigeon, Deagle