potomac-rising Final Countdown

Date: 2025-06-11
AO: potomac-rising
Q: RA
PAX: William Savage, Sherpa, Baguette, Tiger Lilly, Promoter, FIFA (F3 The Capital), Groundskeeper, ShamWow, Low key, Pothole FNGs: None
COUNT: 11
WARMUP:
20 Side straddle hops IC
15 Imperial walkers IC
10 Arm circles IC
10 Apollo Onos (Lateral step with arm swings) IC
20 Mountain climbers IC
Mosey

THE THANG:
Round 1: the 10-9-8 Series (10 of each, then 9, then 8)
Merkins
Curls
Bent-over rows on the wall (plank)

Round 2: the 7-6-5-4 Series
Overhead press
Tricep dip
Skull crusher

Round 3: 3-2-1 Series
Farmer’s carry
Concrete Block Shrugs with hold during 1-2-3
Bear crawl

MARY:
Ladder down from 10 to 7, each IC
LBCs
Dying Cockroaches
Penguins
Flutter Kicks

COT:
My final F3 here as I move this weekend. Used this COT to thank this great group of guys and encourage that final ‘F’, a God who has come down to know us. He is the reason I’m not a “sad clown” today.

Tags: potomac-rising, William Savage, Sherpa, Baguette, Tiger Lilly, Promoter, FIFA (F3 The Capital), Groundskeeper, ShamWow, Low key, Pothole