potomac-rising Circle of jerks

Date: 2025-09-10
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Low key, Tiger Lilly, William Savage, Promoter, Sting, 80/120 FNGs: None
COUNT: 7
WARMUP:
SSH
Penalty burpees
IWS
Squat jump
Merkins
MC
ST
High knees
WM
CP

THE THANG:
Round 1
1 person in center throws sandy the sandbag 100 feet, after 1st pax next pax throws

Round 2
10 cleans WC then 10 merkins then 10 taint scrapers

During throwing/lifting, all other PAX do AMRAP:

Squats
Merkins
Overhead press
Clean
Deadlift
Burpees
Low plank
Plank jacks
LBCs
High knees
SSH

Mosey between sets

MARY:
big boy sit-ups
scissors
X factor
dying cockroach
Plank o Rama

ANNOUNCEMENTS:
9/11 stair climb tomorrow
Thirsty third Thursday coming back this month
Fourth Friday 5k coming back this month

COT:

Tags: potomac-rising, Low key, Tiger Lilly, William Savage, Promoter, Sting, 80/120