potomac-rising Rinse, repeat

Date: 2024-07-10
AO: potomac-rising
Q: Baguette
PAX: Tiger Lilly, William Savage, Promoter, FIFA (F3 The Capital) FNGs: None
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers x 25 IC
• High Knees x 25 IC
• Butt Kicks x 25 IC of

THE THANG:
• 5 coupon Merkans
• 10 curls
• 15 shoulder press
Repeat 10x
Mosey the school

• 5 coupon squats
• 10 skull crushers
• 15 bent rows
Repeat 10x
Mosey the school

MARY:
• Halfway penguins x 25 IC
• American hammers x25 IC
• Outlaws x 10 IC each direction
• LBCs x 25 IC
• Flutters x 25 IC

ANNOUNCEMENTS:
Ruck & raft

COT: calcium check and butt check

Tags: potomac-rising, Tiger Lilly, William Savage, Promoter, FIFA (F3 The Capital)