potomac-rising Q’s descending corners

Date: 2025-03-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Baguette, Groundskeeper, Low key
FNGs: None
COUNT: 5
WARMUP:
20 SSH IC
10 Merkins IC
10 Shoulder taps IC
10 MCs IC
10 windmills IC
6 WMH IC

THE THANG:
4 corners
Corner 1:
12 burpees on Q
rifle carry to corner 2

Corner 2:
40 curls on Q
murder bunny to corner 3

Corner 3:
40 taint scrapers on Q
rifle carry to corner 4

Corner 4:
40 overhead press on Q
Murder bunny to corner 1

Repeat 4x but decrease amounts of exercises by
8, 6, 4, 2 burpees
30, 20, 10 other exercises

MARY:
15 FM IC
15 LBC IC
15 dying cockroach IC
10 flutters high & slow IC
10 flutters low & fast IC
Plank o Rama

ANNOUNCEMENTS: nine

COT: my oldest daughter (6th grade) is on a multi day trip to OC for a future leaders conference. It’s an honor to be there so I could not be more proud. But it is still odd to not have her in the house. I know we need to let them spread their wings and fly but damn if that isn’t hard to do!

Tags: potomac-rising, Promoter, Baguette, Groundskeeper, Low key