potomac-rising The Helmsworth

Date: 2025-06-11
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Low key
FNGs: None
COUNT: 3
WARMUP:
Mosey
Bear crawl dry docks to 8 max
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
mosey
10 Captain Thor

MARY:
Not today!

ANNOUNCEMENTS:
Convergence this Saturday
Pickleball immediately following this workout

COT:
It means a lot to me that you guys continued to meet in the gloom while I was out for 2 weeks. Thank you!

Tags: potomac-rising, Promoter, Low key