Date: 2024-09-04
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: William Savage, Mechanic, Low key, Promoter
FNGs: None
COUNT: 5
WU
15 SSH ICp
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 cherry pickers IC
10 windmills IC
Stretch what you need
The thang:
125’s – cumulatively accrue 125 of each exercise (5 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
In between each exercise one pax shoots a free throw:
make: 2 burpees + 1 blacktop mosey
miss: 4 burpees + 1 suicide
Mary
20 Single leg v ups OMQ
10 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ
COT
Over the weekend went to UMD/UCONN football. Somehow out of 20k people was randomly asked to try a field goal for $1k. I agreed and was super nervous but I did it. Missed the field goal but the point is I conquered the nerves!
Tags: potomac-rising, William Savage, Mechanic, Low key, Promoter
F3 The Capital 