Date: 2025-07-30
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter, Tiger Lilly
FNGs: None
COUNT: 4
WARMUP:
25 SSH IC
15 IW IC
10 merkin IC
Down dog stretch
Cobra Kai
Greatest stretch ever
WMH
THE THANG:
Bottom of the hill. Pax 1 does 3 blockies then farmer carriers two coupons other hill. All other pax run up the hill then attempt to complete (together in SC) the following exercises before pax 1 arrives. If successful, begin mosey (pax 1 leaves blocks behind). If unsuccessful, 3 burpees then mosey. Mosey ends back at start point. Pax 1 takes blocks back down the hill. Next pax assumes blockie/FC.
25 SC merkins
20 SC squats
30 SC shoulder taps
20 SC IW squats
MARY:
20 LBC IC
20 Peter Parker’s SC
15 LBC IC
15 Peter Parker’s SC
10 LBC IC
10 Peter Parker’s SC
ANNOUNCEMENTS:
None
COT:
If your M is pissed off and/or generally annoyed but you (as far as you know) didn’t have anything to do with it, just shut your mouth and roll with the tide.
Tags: potomac-rising, Baguette, Promoter, Tiger Lilly
F3 The Capital 