Date: 2025-07-02
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, Tiger Lilly, William Savage, Promoter, Low key FNGs: None
COUNT: 5
WARMUP:
100 SSH ( Promoter asked for it to hurt)
15 Imperial Walkers
10 Cherry Pickers
10 Apollo Ono
THE THANG:
Part 1: Four Square Fury
On the four square grid. Each number triggers an exercise challenge. On rotation, person out determines exercise: • Square 1 – 10 Jump Lunges
• Square 2 – 10 Merkins
• Square 3 – 15 Monkey Humpers
• Square 4 – 15 Big Boy Sit-ups
Odd man out held Al Gore.
Every 3 rotations, everyone sprints a lap around the court.
Repeat 3 times
Part 2: Hopscotch Hustle
Race through hopscotch (each pax had their own)
Every Round:
• Hop the grid on one foot → two feet → one foot (traditional pattern) • At end of grid, drop and do:
• 5 burpees + 10 squats
• Sprint back to start
Repeat 4 times
Part 3:
Circle of jerks two time around
MARY:
Hold plank for 2 min passing the ball around the circle.
10 burpees for no shovel flag (thanks FIFA (F3 The Capital))
COT: Alway be ready
Tags: potomac-rising, Baguette, Tiger Lilly, William Savage, Promoter, Low key
F3 The Capital 