potomac-rising Roll for American History

Date: 2025-02-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Sherpa, RA, Promoter
FNGs: None
COUNT: 4
WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers
20 Should taps
15 SSH IC
10 high knees IC
5 Mountain Climbers IC
10 Shoulder taps IC

THE THANG:
Roll the die

1
13 original colony merkin thrusters SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia

2
Continental mosey

3
27 amendment plank crunches SC

4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC

5
50 state SSH SC

6
15 federal department squats

Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General

MARY:
15 Freddie Mercury IC
10 flutter long slow IC
10 flutter short fast IC
20 reverse crunch IC

ANNOUNCEMENTS: Buy Super Bowl squares

COT: be kind

Tags: potomac-rising, Sherpa, RA, Promoter