Date: 2024-11-21
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Cannoli, Dungeon Master, Deagle, Mumford, Pigeon FNGs: None
COUNT: 7
WARMUP:
SSH
Imperial Walkers
Cherry Pickers
Stretch what you need for 1 min
THE THANG:
Knees
• high knees 10 IC fast feet 10 IC high knees 10 IC fast feet 10 IC • 20 Coupon squats OMQ
• 20 Non coupon squats OMQ
• 10 backward leg lifts left leg
• 10 backward leg lifts right leg
Running
• Burpee sprints: 4 burpees, full black top length wide sprint and back, 4 burpees • Slowww blacktop Mosey
• Burpee sprints: 3 burpees
• Slowww Mosey
• Burpee sprints: 2 burpees
• Slowww mosey
• Burpee sprints: 1 burpee
On my ups
• 25 Shoulder press OMQ
• 20 cleans OMQ
• 15 taint scrapers OMQ
• 10 Merkins OMQ
• 5 blockies OMQ
Now we heal (30 sec count)
Intense
• 10 down dog merkins with 2 push ups SC
• 50 Chest press OMQ
• 10 down dog merkins with 1 push up SC
• 50 chest press OMQ
Side straddle hops
• 50 omq
• 10 sec rest
• 40 OMQ
• 10 sec rest
• 30 OMQ
• 10 sec rest
• 20 OMQ
• 10 sec rest
Crunches
• 40 lbcs OMQ
• 10 sec rest
• 30 lbcs OMQ
• 10 sec rest
• 20 lbcs OMG
• 10 sec rest
• 10 lbs OMG
Hind legs
• 30 bend overs WC OMQ
• 10 secs rest
• 20 bend overs WC OMQ
• 10 secs rest
• 10 bend overs WC OMQ
MARY:
Freddie Merkury
Big Boy Sit Ups
Flutters
ANNOUNCEMENTS:
Next wed at Potomac rising AO we will start at 6a and do the Kronisch again except this time all family and friends are welcome. We’ll work out for 45 min then do coffeteria in the parking lot for 20-30 min before walking to the field to play a turkey bowl. Anyone is welcome!
COT:
This beat down is in honor of my late friend Nathaniel Kronisch. He passed suddenly last year around this time from a brain aneurysm. He left behind a wife (Jill) and two daughters (Cora & Faye). He was a good dad and good friend. Hold those you love close and make sure they know you love them.
Tags: freestate, Andrew Churchill, Cannoli, Dungeon Master, Deagle, Mumford, Pigeon
F3 The Capital 