Date: 2025-04-30
AO: potomac-rising
Q: RA
PAX: Tiger Lilly, FIFA (F3 The Capital), Tom Cox, Groundskeeper, Baguette, Promoter, William Savage, ShamWow FNGs: None
COUNT: 9
WARMUP:
Torso Twists – 20 IC
Windmills – 20 IC
Merkins – 20 IC
Mountain climbers – 20 IC
Side straddle hops – 20 IC
THE THANG:
Partner up, one does exercise with coupons while other does the cardio circuit. After both have done each, move to next set.
Cardio: mosey around the court
Exercise: curl
Exercise: overhead press
Cardio: farmer’s carry (1 or 2 coupons, can modify)
Exercise: skull crusher
Exercise: taint-scrapers
Cardio: speedwalk across the court
Exercise: bent-over rows (L)
Exercise: bent-over rows (R)
Mosey around the school
Repeat the circuit
MARY:
Dying Cockroaches – 20 IC
Dying fish (supermans) – 20 IC
Repeat, laddering down by 5
ANNOUNCEMENTS:
Note convergence on June 7
COT:
In June I’ll be moving to Ann Arbor, Michigan. Same daytime job but will be leading a ministry effort at University of Michigan. Prayers appreciated!
Tags: potomac-rising, Tiger Lilly, FIFA (F3 The Capital), Tom Cox, Groundskeeper, Baguette, Promoter, William Savage, ShamWow
F3 The Capital 