potomac-rising 100's & Bball (minus the ball bc I forgot it)

f3nano

February 7

Date: 2024-02-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, John Kluge
FNGs: None
COUNT: 3
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 side to side merkins IC
15 cherry pickers IC

THE THANG:
100's - cumulatively accrue 100 of each exercise (3 pax posted so 33 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Squats OMQ

In between each set do the following in order:
8 burpees, 1 shuttle run
6 burpees, 1 shuttle run
4 burpees, 1 sprint there and back
3 burpees, 3 moseys
2 burpees, 2 moseys
1 burpee, 1 mosey

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ
20 reverse crunches OMQ

ANNOUNCEMENTS:
Buy Super Bowl squares, proceeds go to FARA to support DM's daughter

COT:

Tags: potomac-rising, Promoter, John Kluge