Date: 2025-02-14
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Groundskeeper, Baguette
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 imperial Walker IC
10 jack rabbits SC (5 each side)
8 side to side merkins IC
10 cherry pickers IC
THE THANG:
100’s – cumulatively accrue 100 of each exercise (4 pax posted so 25 each)
Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ
In between each exercise one pax chooses their bball shot (high risk, high reward):
3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 1 suicide
Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 suicide
Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back
MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ
ANNOUNCEMENTS:
Abominable Ruck Challenge upcoming – check regional slack channel for more details
COT: talked about how quickly rage can be triggered and that it’s something to work on trying to anticipate so you avoid going into hulk mode. My particular example was this last wed night when my soccer game showed immediate signs of being a hard-nosed match and an opponent came at me real aggressively I went hulk and starting playing way harder than I should have. Truly lost control. Got a yellow card. Almost got into 2 fights. Complete and utter silliness. Baguette’s COT suggestion was mediation to understand your triggers better and know when to go into avoidance mode mentally. Good advice that I’ll likely take!
Tags: potomac-rising, RA, Groundskeeper, Baguette
F3 The Capital 