potomac-rising 21s

Date: 2025-12-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: John Kluge, Jeremy Hurlbutt
FNGs: None
COUNT: 3
WARMUP:
15 SSH IC
10 windmills IC
10 high knees IC
10 IW IC
10 squat jumps SC
10 hairy rockettes
Greatest stretch

THE THANG:
1 Squat, 20 Thrusters
Jog 25 yards
2 Squats, 19 Thrusters
Jog 25 yards

All the way down to 20 Squats, 1 Thruster

Mosey on the 5’s

MARY:
10 BBS SC
15 LBC IC
15 Penguins IC
8 Flutter low/fast IC, 8 flutter high/slow IC
10 Scissors IC

ANNOUNCEMENTS:
New AO in Mt. Airy MD – Expansion is happening in our area let’s continue that momentum and growth!

COT:

Tags: potomac-rising, John Kluge, Jeremy Hurlbutt