potomac-rising 200’s & PKs

Date: 2025-04-23
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Groundskeeper, Baguette, Low key
FNGs: None
COUNT: 5
WARMUP:
SSH
Windmill
Imperial walker squat
Calf stretch
Merkin
WMH
Stretch what you need

THE THANG:
200’s – cumulatively accrue 200 of each exercise

curls
overhead press
skull crusher
Taint scraper
Bent over rows

PKs

First pax takes a PK on one of 3 goals: small far away, med closer, large closest

Small make: 1 burpee + ½ field
Small miss: suicides + 10 burpees + full field mosey

Medium make: 5 burpees + ½ field mosey
Medium miss: 15 burpees + full field

Large make: 10 burpees + ½ field
Large miss: 20 burpees + full field

MARY:
30 LBCs
30 Spider-Man’s
20 LBC
20 Spider-Man
10 LBC
10 spider-man

ANNOUNCEMENTS: convergence coming up, encourage all pax to make an effort to post

COT: try to find the silver lining in things. Not easy, but often times good can be found even in the most challenging situations.

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