Potomac Rising – 🔥 “Jump the Fire” – Chaharshanbe Suri Beatdown

Date: 2026-03-18
AO: Potomac Rising
Q: Baguette ,
PAX: Baguette, Promoter, FIFA (F3 The Capital)
FNGs: None
COUNT: 4
:fire: “Jump the Fire” – Chaharshanbe Suri Beatdown
WARMUP:
:stopwatch: 0:00 – 6:00 | Warmup (IC unless noted)
– SSH x 20
– Imperial Walkers x 15
– Hillbillies x 15
– Arm Circles x 10 forward / 10 backward
– Moroccan Nightclubs x 15
Then (OYO):
– 10 Squats
– 10 Lunges each leg
– 10 Merkins

THE THANG:
Block 1 (6:00 – 16:00) | Fire Ladder
Mark ~15 yards
Each round:
Bear Crawl out
Perform:
– 5 → 10 → 15 → 20… Merkins
– 10 → 15 → 20 → 25… Squats
– 15 → 20 → 25 → 30… Flutter Kicks (4-count)
– Broad Jump back
Continue climbing ladder for full 10 min

Block 2 (16:00 – 27:00) | Spring Rebuild (Tri-Set Loop)
AMRAP 11 min:
– 20 Squats
– 15 Merkins
– 20 Walking Lunges (count = steps)
– 25 LBCs
– 20 Shoulder Taps (count each side)
:point_right: Continuous loop, no rest

Block 3 (27:00 – 39:00) | Festival of Fire (Partner)
Partner up
Format:
Partner A: Wall Sit (or Plank)
Partner B completes:
– 10 Burpees
– 20 Squats
– 30 Mountain Climbers (4-count)

MARY:
– 20 American Hammers (4-count)
– 15 Leg Raises
– 20 Freddy Mercuries (4-count)
– 30-sec Plank
– 20 Rosalitas
– 15 Heels to Heaven

ANNOUNCEMENTS:

COT:
“Zardi-ye man az to, sorkhi-ye to az man.”
Leave something behind. Take strength forward.