Date: 2026-04-22
AO: Potomac Rising
Q: 120 ,
PAX: Tiger Lilly, 120, FIFA (F3 The Capital), Promoter, ?
FNGs: 1 ?
COUNT: 5
The Warm-Up: Hill Prep
– SSH: 20x In Cadence (IC)
– Imperial Walkers: 15x IC
– Third Grade Rockettes: 15x IC (stretch those hamstrings for the hills) – Merkins: 10x On Your Own (OYO)
The Thang: “The Summit Press”
Find a hill with a wall or curb nearby. Line up the coupons at the base. Round 1: The Shoulder Stack
– The Work: 20 Overhead Presses with the coupon.
– The Hill: Rifle Carry (holding coupon at chest height) halfway up the hill, then sprint the rest of the way to the top and back down. – The Wall: 10 Step-ups (each leg).
Round 2: The Chest Burn
– The Work: 20 Chest Presses (lying on back) + 10 Coupon Merkins (hands on the block). – The Hill: Run to the top. At the top, perform 5 Burpees. Sprint back down. – The Wall: 15 Dips on the wall or curb.
Round 3: The Back & Bi’s
– The Work: 20 Curls + 20 Bent Over Rows with the coupon.
– The Hill: Murder Crawl (Bear Crawl) 20 yards up the hill, then sprint to the top and back.
– The Wall: 30-second People’s Chair (Wall Sit) while holding the coupon on your lap. Round 4: The Leg Drain
– The Work: 20 Goblet Squats with the coupon.
– The Hill: Lunge walk 1/4 of the way up, then sprint to the top and back.
– The Wall: Dirty MacDeuce on the wall (2 sets of 12 reps: 12 Donkey Kicks, 12 High Parallel Jumps, 12 Wall Taps, 12 Decline Merkins).
6 Minutes of Mary: Core & Coupons
– American Hammers: 20x IC (pass the coupon back and forth if you want to keep it “small group” style). – Big Boy Sit-ups: 15x OYO with the coupon held at the chest. – Gas Pumps: 15x IC.
– Plank-o-Rama: Hold for 1 minute. Since it’s a small group, each PAX calls out a “Counter-Q” exercise for 10 reps to finish the clock.
COT (Circle of Trust)
– Count-a-rama & Name-a-rama. Fang naming
– Announcements
• Call/talk to those you love
F3 The Capital 