Date: 2025-08-13
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, William Savage
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
squat on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
mosey
10 Captain Thor
MARY:
12 LBCs IC
8 flutters low and fast IC
8 flutters high and slow ICp a
12 Freddie mercury’s IC
20 reverse crunches
ANNOUNCEMENTS: none
COT: my 7 year old son has been giving me a run for my money recently. Emotional upheaval/uncertainty to the point where he has me questioning my ability to parent. We’ve begun having him speak with a therapist – someone not mom or dad, in an effort to help him get through this stage of his development. Hoping it helps. My M has been very supportive, constantly reinforcing that I am a good father who cares and loves him deeply and that we are doing the best we can. Parenting… not for the feint of heart…
Tags: potomac-rising, Baguette, William Savage
F3 The Capital 