potomac-rising M5 – Modified Murph Monday with Mr. Mom

Date: 2024-11-18
AO: potomac-rising
Q: Mr. Mom (F3 NEO)
PAX: FIFA (F3 The Capital), Deagle, Promoter
FNGs: None
COUNT: 4
WARMUP:
– Motivators from 7
– LBAC x10 IC
– Reverse LBAC x10 IC
– Abe Vigotas x10 IC
THE THANG:

Moseyed to the blacktop with coupons. 4 corners.

8 rounds:
– Sprint to first corner
– 5 Jungle Boys (jumping squats)
– Sprint to second corner
– 5 Jungle Boys
– 5 HR Merkins
– Sprint to third corner
– 5 Jungle Boys
– 5 HR Merkins
– 10 Cindy rows
– Mosey back to first corner

MARY:
– 15 count
– Flutter kicks
– Hello Dolly’s
– Box cutters
– Freddy Mercury’s
– 10 count repeat
– 5 count repeat
ANNOUNCEMENTS:
– Wednesday before Thanksgiving special workout. See f3thecapital-news and WhatsApp for info

COT:
CoR, NoR, Ann, pic, and out

Thank you for the opportunity to guest Q and lead men :facepunch:

Tags: potomac-rising, FIFA (F3 The Capital), Deagle, Promoter