Date: 2025-03-21
AO: potomac-rising
Q: Baguette
PAX: FIFA (F3 The Capital), Promoter, RA, Groundskeeper
FNGs: None
COUNT: 5
WARMUP:
SSH IC 25
Imperial Walkers IC 25
Swing Billies IC 25
Squats OMD 25
Lunges OMD 15 EL
Mountain Climbers IC 25
THE THANG:
Coupon Military Press x 50 – shoulder
Coupon Bent-over rows x50 each arm – back
Coupon Squeeze Curl x50 – bis
Coupon Salt Shaker x50 (squat mod) – shoulder
Coupon deadlift x50 – back
Coupon Curls x50 – bis
Coupon Around the World CW x 25 CCW x25 – shoulder
pull ups – AMRAP back & bis
MARY:
Big boy sit ups x25 OMU
American Hammers IC 25
V-ups 3 OMU
Leg Raises 25 OMU
Freddy Mercury IC 25
LBC IC 25
ANNOUNCEMENTS:
COT:
Tags: potomac-rising, FIFA (F3 The Capital), Promoter, RA, Groundskeeper
F3 The Capital 