Date: 2025-10-01
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Jeremy Hurlbutt, Low key, Robero Duran, Tiger Lilly
FNGs: None
COUNT: 5
WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays
THE THANG:
Session 1 blockie shuffle
Line up with coupon, 5 blockies, run with coupon to half, leave coupon, back to start, to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x
Long mosey
Session 2
Squatty bear crawls
Line up, 10 squats, bear crawl ½ way, crawl bear back, run coupon all the way to end, 10 squats, bear crawl to half, crawl bear back, grab coupon, run back to start
Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x
Long mosey
session 3
Walking curls
Walk while curling the while way, leave coupon, run back to start and back to coupon, curl walk back
Long mosey
Session 4
Coupon pull
In bear crawl pull coupon ¼ way way, leave coupon and run to start then back to coupon and crawl Bear while pulling coupon to half way then pick up coupon and run back
MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC
ANNOUNCEMENTS:
Accelerate is happening now
COT:
Tags: potomac-rising, Jeremy Hurlbutt, Low key, Robero Duran, Tiger Lilly
F3 The Capital 