potomac-rising Circle of Jerks

Date: 2024-09-25
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Low key, William Savage, Tiger Lilly, Promoter, Clinic, ShamWow, Buckeye FNGs: None
COUNT: 8

WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
Round 1
1 pax in center, 8 cleans, 10 merkins, 8 taint scrapers

All other PAX do AMRAP squats WC until center pax is complete

new pax in center, outside pax do merkins

outside LBCs

outside plank jacks

outside bench press

outside bent over row

outside low plank

outside ssh

Mosey

Round 2
Center pax does 5 blockies, 10 squats, 15 curls

outside shoulder press

outside high knees

outside reverse crunch

outside lunge

outside curls

outside ssh

outside high plank

MARY:
Ran out of time – FIFA mismanaged

ANNOUNCEMENTS:
Ran out of time – FIFA mismanaged

COT:
my son turned 7 yesterday. He’s a cool kid who I’ve loved watching grow up. But it’s also wild that he’s 7. Cherish those moments. They may seem long sometimes but they go by incredibly fast

Tags: potomac-rising, Low key, William Savage, Tiger Lilly, Promoter, Clinic, ShamWow, Buckeye