potomac-rising Total Q

Date: 2024-11-13
AO: potomac-rising
Q: RA
PAX: Sherpa, Tom Pollak, William Savage, Clinic, Pothole, FIFA (F3 The Capital), Tiger Lilly, Baguette, Promoter, Housebear, GQ, Groundskeeper FNGs: 3 Housebear, GQ, Groundskeeper
COUNT: 13
WARMUP:
20 Side straddle hops (Jumping jacks)
20 Torso Twist & Knee
10 Squats
20 Side Lunges
20 Up and Outs
20 High Knees

THE THANG:
10 Squat jump
15 Squat
10 High knees
15 High knee march
10 Curl + press
15 Slow curls
10 Jumping lunge
15 Lunge
5 Burpee
10 Slow Burpees
10 Wall jump
15 Calf raise
Mosey
Repeat it all

MARY:
20 LBCs (Little Baby Crunches)
20 Flutter Kicks (4-count)

COT:
Outta time – listen to people

Tags: potomac-rising, Sherpa, Tom Pollak, William Savage, Clinic, Pothole, FIFA (F3 The Capital), Tiger Lilly, Baguette, Promoter, Housebear, GQ, Groundskeeper