potomac-rising 2nd Annual Nathaniel Kronisch Workout

Date: 2024-11-27
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Clinic, Deagle, Promoter, ShamWow, Tiger Lilly, Mark Michael, Groundskeeper, Low key, Pothole, Striper, Leonardo (2.0), Paw Patrol (2.0), Lilly Pad (2.0), 8 other 2.0’s, Jill Kronisch FNGs: None
COUNT: 26
WARMUP:
SSH
Swinging Billie’s
Imperial walkers
Hairy rockettes
Windmills
Michael Phelps
Willie Mays Hays
Cherry Pickers
Stretch what you need

THE THANG:
Spell K R O N I S C H

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
Running
• 4 burpees, 50 yard sprint and back
• Mosey
• 3 burpees, sprint
• Mosey
• 2 burpees, sprint
On my ups
• 25 Shoulder press OMQ
• 20 cleans OMQ
• 15 cindy swings OMQ
• 10 merkins OMQ
• 5 blockies OMQ
Now we heal (30 sec count)
Intense
• 10 inch worms with 2 push ups SC
• 50 Chest press OMQw
• 10 inch worms with 1w 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 restww
• 20 lbcs OMG
• 10 sec rest
• 10 lbs OMG
Hind legs
• 30 RDL WC OMQ
• 10 secs rest
• 20 RDL WC OMQ
• 10 secs rest
• 10 RDL WC OMQ

MARY:
See crunches above

ANNOUNCEMENTS:
None

COT:
Today we worked hard in memory of Nathaniel in the best way F3 nation knows how to: community, camaraderie, sweat. His wife Jill is here with us and to be able to share this memorial workout with her is an honor. Thank you to Jill and each of you for celebrating Nathaniel with us this morning.

Tags: potomac-rising, Baguette, Clinic, Deagle, Promoter, ShamWow, Tiger Lilly, Mark Michael, Groundskeeper, Low key, Pothole, Striper, Leonardo (2.0), Paw Patrol (2.0), Lilly Pad (2.0), 8 other 2.0’s, Jill Kronisch