potomac-rising Extra Innings

Date: 2025-11-01
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, Promoter, FIFA (F3 The Capital), Tiger Lilly, Brony FNGs: None
COUNT: 5
WARMUP:
18 SSH (for 18 innings)
10 Windmills
10 Merkins
10 Squats
5 Carolina Dry Docks (for Jays 5)
6 Lunges each leg (for Dodgers 6)
1 Lap Mosey (~200m)

THE THANG:
Innings 1–6: The Long Game
(Bodyweight grind)
Perform each movement for 45 sec on / 15 sec rest, cycle through all 6 moves. Repeat twice (for 12 min total).
1 Merkins
2 Air Squats
3 Step-Back Lunges
4 Shoulder Taps (plank position)
5 Carolina Dry Docks
6 High Knees in Place

Innings 7–12: Ohtani’s On Fire
(4-for-4 + 5 Walks Theme)
4 exercises, 5 rounds.
1 10 Block Cleans
2 10 Push-Ups
3 10 Jump Squats
4 100m Mosey / Power Walk
Repeat 5 rounds

Innings 13–18: Freeman’s Walk-Off
(6–5 Finisher)
Complete 6 rounds of the following.
• 6-Rep Strength Set:
• Block Overhead Press x6
• Block Squat x6
• 5-Rep Cardio Set (the 5-run opposition):
• 5 Burpees

MARY:
• 18 LBCs
• 6 Heel Taps
• 5 American Hammers
• 1-min Hollow Hold
Finish with 1 deep breath per inning (18 slow inhales/exhales)

ANNOUNCEMENTS:
Veterans Day Workout on Nov 8 at the memorials. See FIFA (F3 The Capital) for details.

COT:
Motivational words were spoke

Tags: potomac-rising, Baguette, Promoter, FIFA (F3 The Capital), Tiger Lilly, Brony