Date: 2024-06-12
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, FIFA (F3 The Capital), Curtis Hoberman (Dos Equis), Flagpole, Promoter, Tiger Lilly, Low Key, Deflated FNGs: None
COUNT: 8
WARMUP: SSH 25x IC
Imperial Walker 25x IC
Windmill 15x IC
Mountain Climbers 15x IC
5 burpees for every core principle of F3 not known:
• Free of Charge
• Open to all Men
• Held Outdoors
• Peer Led - Only one the Pax failed to
Get
• Ends with COT
THE THANG: Mosy around the court between each round.
Round 1 (warm up/no coupons)
S1 – 5 burpees
S2 – 10 squats
S3 – 10 merkins
S4 – 5 star jumps
Round 2 & 3 – coupon work
S1 – 15 blockees
S2 – 30 goblet squats
S3 – 30 derkins
S4 – 15 thrusters
Round 4 & 5 – no coupon, try to pick up speed but maintain good form S1 – 15 burpees
S2 – 30 squats
S3 – 30 merkins
S4 – 15 star jumps
MARY: Yes we did some
ANNOUNCEMENTS: None
COT: Balance family and work life.
Tags: potomac-rising, Baguette, FIFA (F3 The Capital), Curtis Hoberman (Dos Equis), Flagpole, Promoter, Tiger Lilly, Low Key, Deflated
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