potomac-rising All Together, Now OYO

Date: 2025-04-04
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Groundskeeper
FNGs: None
COUNT: 2
WARMUP:
SSH
IW
Merkins
MC
ST
WMH
CP
Stretch what you need

THE THANG:
8 burpees OMQ
el captain 30 ft, sprint 30 ft, jog back 60 ft
6 burpees OYO

10 merkins IC
high knees 30 ft, sprint 30 ft, jog back 60 ft
15 merkins SC OYO

15 dips IC
Sprint 60 ft, jog back 60 ft
15 dips SC OYO

Mosey the school

15 squats IC
el captain 30 ft, sprint 30 ft, jog back 60 ft
15 squats SC OYO

20 reverse lunges SC OMQ
high knees 30 ft, sprint 30 ft, jog back 60 ft
10 reverse lunges SC OYO

20 Smurf jacks IC
Sprint 60 ft, jog back 60 ft
20 Smurf jacks SC OYO

Mosey the school

25 LBC IC
el captain 30 ft, sprint 30 ft, jog back 60 ft
25 LBC SC OYO

15 American Hammer IC
high knees 30 ft, sprint 30 ft, jog back 60 ft
15 American hammer SC OYO

20 BBS SC OMQ
Sprint 60 ft, jog back 60 ft
15 BBS SC OYO

Mosey the school

MARY:
During workout

ANNOUNCEMENTS:
Convergence happening in June
Murph coming up Memorial Day
Check announcements channel

COT: be kind and thank you to groundskeeper for posting and keeping Potomac risings single pax post count to only one in 1.5 years!

Tags: potomac-rising, Groundskeeper