Legs & Intervals

Date: 2026-09-22
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: Cookies, FIFA (F3 The Capital), Stall Guy
FNGs: None
COUNT: 3
WARMUP:
25 SSH IC
25 HK IC
14 WM IC
10 CP IC
10 MC IC
10 1/2 ‘merican OMQ
Various stretches

THE THANG:

Part 1
4 rounds, each round increasing by 1 additional exercise

1 burpee
10 squats
15 plank jacks
20 Smurf Jacks

Part 2

Buy in rounds:

1) 5 burpees
2) 10 squats
3) 15 plank jacks
4) 20 Smurf Jacks

Buy in round 1
2 lap jog
1 lap sprint
15 ‘mericans OMQ

Buy in round 2,3,4

MARY:
15 Hanging knee lifts

ANNOUNCEMENTS:
Final IPC round hosted at Watkins Warriors 10/3 and 6a.

COT: