Date: 2025-10-22
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, William Savage, Jeremy Hurlbutt, John Kluge
FNGs: None
COUNT: 5
WARMUP:
15 SSH IC
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 cherry pickers IC
THE THANG:
To help us create our physical adversity this morning we have Sandy (65 lb sandbag), her sister Pebbles (35 lb sandbag) and her brother Ruck (rucksack loaded with 30 lb plate).
Teams of 2. Pax 1 wears the ruck. Pax 1 can choose to add pepples. Pax 2 is on sandy. Pax 1 does 15 squats with weight, pax 2 does 5 burpees without weight. Pax 2 picks up sandy and the team walks 100 yards (only walk) THIS IS NOT A RACE. Once there, pax 1 removes weight, puts its on pax 2. pax 2 then does 15 squats with weight, pax 1 does 5 burpees, picks up sandy both walk back
Rest of pax do 3 burpees then sprint to end of black top and back, 10 SC mercans sprint half way and back, 15 squats sprint a quarter length and back, 20 SC SSH, hold plank until team is finished. Next team goes.
Switch to next carry team and repeat until Mary
MARY:
20 LBC IC
20 side crunch plank IC
15 LBC IC
16 side crunch plank SC
10 LBC IC
10 side crunch plank SC
ANNOUNCEMENTS:
Grunt CSAUP event coming up
COT:
Listen when being given feedback even if it you think it’s wrong.
Tags: potomac-rising, Promoter, William Savage, Jeremy Hurlbutt, John Kluge
F3 The Capital 