potomac-rising Breathing Cold Air, Hard

Date: 2025-02-19
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Tom Pollak, Tiger Lilly
FNGs: None
COUNT: 4
WARMUP:
20 Side straddle hops IC
10 Imperial walkers IC
10 Arm circles IC
10 Lateral step with arm swings IC
20 Mountain climbers IC
Mosey

THE THANG:
Partner up, one does “stay” exercise, other does “go” exercise

Circuit 1:
Exercise 1 – Stay: merkins; Go: bear crawl + crawl bear ~20ft Exercise 2 – Stay: supine pushup; Go: side shuffle ~40ft
Exercise 3 – St.ay: burpee; Go: high knee march ~40ft

Mosey

Circuit 2:
Exercise 1 – Stay: diamond merkins; Go: karaoke mosey ~40ft
Exercise 2 – Stay: superman hold; Go: backward mosey ~40ft
Exercise 3 – Stay: wide merkins; Go: bear crawl + crawl bear ~20ft

Mosey

Repeat circuits 1 & 2

MARY:
Freddy Mercuries – 20 IC
Flutter Kicks, 10 low/10 high IC
American Hammers – 10 IC
Pushup and plank burnout

COT:
On Valentine’s day, got to visit an elderly care home for an event we call Valentine’s Day of Compassion. Encouraging the crew to reimagine what love is and go out there and express it to people who need it.

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