potomac-rising 280’s and bball

Date: 2025-09-24
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Jeremy Hurlbutt, Nico Thielmann, Low key, Robero Duran, Tiger Lilly FNGs: None
COUNT: 7
WARMUP:
15 SSH ICp
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 side to side merkins IC
10 cherry pickers IC

THE THANG:
280’s – cumulatively accrue 280 of each exercise (7 pax posted so 40 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 hug

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:

COT: take time to be proud of yourself

Tags: potomac-rising, Promoter, Jeremy Hurlbutt, Nico Thielmann, Low key, Robero Duran, Tiger Lilly