potomac-rising The Spy (Fast + Slow + Undercover)

Date: 2025-05-14
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Bachelor, Brony
FNGs: None
COUNT: 4
WARMUP:
20 Side straddle hops (Jumping jacks)
20 Imperial Walkers
10 Side Lunges
10 Cherry pickers
20 Swinging billies
Mosey

THE THANG:
20 Squat jump
10 Slow squat
Quick mosey

20 High knees
10 High knee march
Quick mosey

20 Merkins
10 Slow Merkins
Quick mosey

10 Lunge
10 Slow lunge
Quick mosey

10 Burpees
5 Slow burpees
Quick mosey

20 Wall jump
20 Calf raise
Quick mosey

Repeat it all 1x

MARY:
20 Flutter Kicks (low)
20 Flutter Kicks (high)
20 LBCs
20 Spider-mans
20 American Hammers

COT:
Too many today fear commitment. The ability to make a commitment with words, to say “I’ll be there” or “I’ll do it”, though it limits your freedom, is beautiful. Let’s be the kind of people who do that. You can start with claiming a Q!

Tags: potomac-rising, FIFA (F3 The Capital), Bachelor, Brony