potomac-rising Speed (Keep Moving and No One Freezes)

Date: 2025-01-22
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Promoter, Tiger Lilly, Tom Pollak FNGs: None
COUNT: 5
WARMUP:
Side straddle hops (Jumping jacks) – 25 IC
Windmills – 10 IC
Imperial Walkers – 15 IC
Toy Soldiers – 10 IC
Merkins – 20 IC

Group DORA
1 Group does the exercise while the other moseys

Exercises:
– Burpee – 10
– Mt Climber – 20
– Windshield Wiper – 20
– Jumping Lunge – 20
– Jackknife Crunch – 20
– Back Bow Crossover – 20

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

ANNOUNCEMENTS:
See newsletter in #f3thecaptial-news

COT:
Building on my last COT, commented on the need for a man to recognize his own powerlessness, the need for help to change. Need some power from the outside.

Tags: potomac-rising, FIFA (F3 The Capital), Promoter, Tiger Lilly, Tom Pollak