potomac-rising All together now on your own

Date: 2025-08-27
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Tiger Lilly, Promoter, 80/120, Wonka, Nancy Perez
FNGs: None
COUNT: 6
WARMUP:
Mosey
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO

8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO

10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:
9/11 stake climb upcoming

COT:
Confidence is an interesting thing. Demonstrating it is different than actually having it. As men, many times we are expected to be confident when we are not. Conversely, many times we act confident when we shouldn’t. Possessing the needed skills can lend itself to having confidence but knowing when to act with confidence (regardless of skill) is a skill in and of itself. So if you have the skill(s) be confident in your ability. If you don’t, depending on the scenario, it may help to act confident, but it may also hurt, so just learn to read the scene.

Tags: potomac-rising, Tiger Lilly, Promoter, 80/120, Wonka, Nancy Perez