potomac-rising Leg day

Date: 2025-07-09
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter
FNGs: None
COUNT: 3
WARMUP:
Mosey
Bear crawl dry docks
High knees
Mountain climbers
SSH
Merkins
Body squats

THE THANG:
8 Skip ups per leg
Low shuffle half way
8 jump thrusters
Low shuffle back
15 SC thrusters with coupon
Lunge walk half way
8 low thrusters
Lunge walk back
20 SC coupon squats, after move to bench with coupon

Mosey
60 second wall sit

60 second Al gore
Broad jump half way
60 second Al gore
Broad jump half way
10 Hamstring extensions per leg
Bear crawl half way
15 Drydock leg raises per leg
Crawl bear back
20 SC arm raise coupon squats, after move to bench with coupon

Mosey
60 sec wall sit

50 SC Double calf raise WC
25 shin raise (back against wall)

MARY:
FM
LBC
Captain thors
30 sec Low plank
Spider-Man
Heels to heaven

ANNOUNCEMENTS:
Ruck n float

COT:
Be patient with your 2.0s, they’re just 2.0s after all

Tags: potomac-rising, Baguette, Promoter