Date: 2025-12-19
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Jeremy Hurlbutt
FNGs: None
COUNT: 2
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC
THE THANG:
Center pax: 10 jump squats 10 merkins 10 SSH
Other pax:
merkins until center pax is complete
squats
LBCs
low plank
Mosey
Center pax: 5 burpees, 10 squats, 10 thrusters
Other pax: plank jacks
high knees
reverse lunges
SSH
Mosey
MARY:
10 big boy sit-ups
10 scissors
10 FM
40 LBC
ANNOUNCEMENTS:
COT: RIP to Greg Biffle and his family
Tags: potomac-rising, Jeremy Hurlbutt
F3 The Capital 