Date: 2025-03-14
AO: potomac-rising
Q: ShamWow
PAX: FIFA (F3 The Capital), None
FNGs: 1 None
COUNT: 2
WARMUP: 25 SSH IC
THE THANG:
Round One: Four sets of four ab exercises, 25 reps each. After each set, we would take a short recovery breather by doing 10 burpees, OYO.
Set One: LBCs (IC), Flutter Kicks (IC), Leg Lifts (SC), Heels 2 Heaven (SC), x25. – 10 Burpees, OYO
Set Two: Big boy sit ups (SC), Oblique Leg Lifts (Left, SC), Am Hams (IC), Penguins (IC), x25 – 10 Burpees, OYO
Set Three: V Sit (25 sec), Dollys (IC), Box Cutters (IC), Reverse LBC (SC), x25 – 10 Burpees, OYO
Set Four: Freddy Mercs (IC), Rosalitas (IC), Dead Cockroaches (IC), Plank Hold (25 sec), x25 – 10 Burpees, OYO
MARY:
Round Two: Repeat Round One, but due to time constraints, 15 reps each, except for Obliques which we did 25 reps to maintain proper balance. Didn’t fully finish round two.
LBCs (IC), Oblique Leg Lifts (25), Am Hams (IC)
Final tally: 15 exercises x 25 reps each, 2 exercises x 15 reps, plus Obliques x 50 reps, for a total of 455 reps, plus 40 burpees.
You’ll feel it all day!
ANNOUNCEMENTS:
No announcements
COT:
Mindset
Change your mindset, change your life
RE: health
-changed mindset
-I don’t have to eat the last pizza, I don’t have to eat all the time.
I don’t have to be unhealthy all my life and die early
I CAN be healthy and stay alive for my family, friends, people that I mentor
Have lost 9 pounds since starting in Feb 2025.
Tags: potomac-rising, FIFA (F3 The Capital), None
F3 The Capital 