potomac-rising Basketball

Date: 2024-07-17
AO: potomac-rising
Q: Baguette
PAX: Low key, FIFA (F3 The Capital), Tiger Lilly, spartan, Matcha FNGs: None
COUNT: 6
WARMUP:
SSH IC x 25
Mountain Climbers IC x 25
Plank Jacks IC x 25
High knees IC x 25
Willie Mays Hayes OYO
Toe raises 60s
Calf Raises 60 OMU

THE THANG:
Team Layups – pax does 5 full court Layups while team does a total of 20 burpees
40 merkins
60 IBC
80 squats
100 lunges total

Knockout
1on1 with a change of possession resulting in 3 burpees
Extra burpee for air balls. Hold plank if not doing burpees.

Suicide for knockout losers

MARY:
IBCs x 25 IC
Reverse crunches x 25 IC
Flutters x 25 IC
American hammers to exhaustion

ANNOUNCEMENTS:
Ruck and float Aug 3

COT:
Put a lil love in your heart

Tags: potomac-rising, Low key, FIFA (F3 The Capital), Tiger Lilly, spartan, Matcha