Date: 2024-12-18
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Tiger Lilly, Groundskeeper, ShamWow, Promoter, Tom Pollak, RA, William Savage FNGs: None
COUNT: 8
Warm-Up (5 Minutes):
– 25 planned SSH (We sustained SSH until Buckeye parked, returned to his car and then joined us for at least one) – 20 Windmills
– 15 Imperial Walkers
– 10 Merkins
– 25 High Knees
The Thang:
Round 1: (12 reps each exercise, AMRAP for 8 minutes)
1. Burpees
2. Squats
3. Carolina Dry Docks
4. Big Boy Sit-Ups
5. Plank Jacks
Round 2: (17 reps each exercise, completed in sets)
1. Mountain Climbers
2. Merkins
3. Lunges
4. Flutter Kicks
5. Dips
6. Incline merkins
Round 3: (1981 Challenge)
1. 19 Jump Tucks
2. 81 SSH (single count)
Round 4: (43 total reps across each exercise)
1. 43 Total Air Squats
2. 44 Total American Hammers (22 four count)
3. 43 Total Shoulder Taps
4. 43 Total LBC
5. 43 sec Plank
6. 43 sec Right Plank
7. 43 sec Left Plank
Cool Down (Since Mary was incorporated):
1. 12 Forward Arm Circles
2. 25 Willie Mays Hayes (was planning 17, but forgot to stop at 17)
Announcements:
Be on the look out for a poll in the WhatsApp for the next couple Wednesdays since they will be Christmas and New Years morning.
COT:
I said some words that were not very motivational or fully thought out.
Tags: potomac-rising, FIFA (F3 The Capital), Tiger Lilly, Groundskeeper, ShamWow, Promoter, Tom Pollak, RA, William Savage
F3 The Capital 