Date: 2026-04-15
AO: Potomac Rising
Q: Promoter ,
PAX: 120, FIFA (F3 The Capital), Promoter, Baguette
FNGs:
COUNT: 4
Warmup:
20c SSH
10c Imperial Walker Squats
5 OYO YW’s
Thang:
Buy-in OYO:
10 Merkins
20 Overhead Press
30 Curls
40 Single Arm Rows (20 each side)
50 Romanian Deadlifts
AMRAP (1 minute work, 30 seconds recovery):
Block Press
Single Arm Rows (switch at :29)
Overhead Press
Curls
Romanian Deadlifts
EMOM:
Ladder chase (rep range shifts up one movement); abandon at :50 if not finished. 10 rounds: 2 Merkins
4 Overhead Press
6 Curls
8 Single Arm Rows (half each arm)
10 Romanian Deadlifts
AMRAP (1 minute work, 30 seconds recovery):
Block Press
Single Arm Rows (switch at :29)
Overhead Press
Curls
Romanian Deadlifts
Check out OYO:
25 Romanian Deadlifts
20 Single Arm Rows (20 each side)
15 Curls
10 Overhead Press
5 Merkins
Mary:
Freddie Mercuries AMRAP 2 minutes
Announcements:
Convergence on 6/6; clown car for those interested
COT:
When we pair being consistent with being persistent (finding the why, not the why not), we get results over the long term!
F3 The Capital 