potomac-rising All together, now on your own

Date: 2024-10-31
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, William Savage, RA, ShamWow, Clinic, Tom Pollak, Sherpa, Beaver, Soccer Mom FNGs: None
COUNT: 10

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC
Stretch what you need 1 min

THE THANG:
Line up on one side of blacktop

8 Blockies OMQ
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 6 blockies SC OYO

8 cleans OMQ
High knees to half, sprint to far side, high knees to half, sprint to start line 6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
15 overhead press SC OYO

Mosey the blacktop

20 curls IC
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 20 curls SC OYO

20 bent over rows IC
High knees to half, sprint to far side, high knees to half, sprint to start line 20 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 15 coupon dips SC OYO

10 squats IC
High knees to half, sprint to far side, high knees to half, sprint to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:
Grunt on Nov 9, FIFA to send info

COT:
Be kind

Tags: potomac-rising, Promoter, William Savage, RA, ShamWow, Clinic, Tom Pollak, Sherpa, Beaver, Soccer Mom