potomac-rising Shoulders for days

Date: 2025-08-15
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Beavis (F3 Bay Area)
FNGs: None
COUNT: 2
WARMUP:
SSH IC
IW IC
SB IC
Bear Crawl Dry Docks
High knees IC
WMH IC
GSE IC

THE THANG:
Round 1
8 Coupon Shoulder Elevator Lift SC
10 Merkins SC
15 coupon clean SC
Bear crawl 20 ft, crawl Bear back 20 ft
15 Overhead press IC
10 merkins SC
15 straight arm coupon raise SC
Bear crawl 20 ft, crawl Bear back 20 ft

Mosey

Repeat round 1

Mosey

Round 2
15 taint scraper SC
1 pax farm carry 2 coupons 50 ft and back, other pax 25 merkins then hold plank 30 bent over row SC (15 per arm)
1 pax farm carry 2 coupons 50 ft and back, other pax 25 merkins then hold plank

Mosey

Repeat round 2

Mosey

MARY:

ANNOUNCEMENTS:
Star climb coming up, sign up

COT:
Recounted for Beavis my cot from we’d about how my son is giving me a run for my emotional money. He recounted to me that he had similar challenges when his son was the same age. It was so reassuring to hear even though I know many parents struggle with the same daily issues from their kids.

Tags: potomac-rising, Beavis (F3 Bay Area)