Date: 2024-07-31
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Tiger Lilly, Promoter, Low key, Apricot
FNGs: None
COUNT: 6
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
rifle carry to corner 2
Corner 2:
40 curls on Q
murder bunny to corner 3
Corner 3:
40 taint scrapers on Q
rifle carry to corner 4
Corner 4:
40 overhead press on Q
Murder bunny to corner 1
30 count
Repeat 4x but decrease amounts of exercises
6, 3, 1 burpees
30, 20, 10 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:
Ruck n float this Sat. Baguette and Tiger Lilly to meet FIFA at AO
COT:
Daughter’s 10th bday is today. Days are long but the years are short. Enjoy them!
Watching a lot of Olympics and just so impressed with what beasts they all are. They work their asses off for this one singular moment. So just remember when we’re in the gloom and suck during the beatdown it’s nothing compared to what those folks are doing day in and day out so dig deep and find the umph to keep going!
Tags: potomac-rising, Baguette, Tiger Lilly, Promoter, Low key, Apricot
F3 The Capital 