Potomac Rising

Date: 2026-05-20
AO: Potomac Rising
Q: 120 ,
PAX: John Kluge, 120, Baguette, Cookies, FIFA (F3 The Capital) FNGs: None
COUNT: 5
Warm up:
10 Side Statal Hopes
10 Harry Rockettes
10 Cherry Pickers
10 Willy’s
10 Mercians

The Thang:
10x (2nd round 15x) repeat 4 times
Military press
RDL
Rowes
Squats
Burpees (5x for 2-4)

Mosey around the school between rounds

Mary: (ic)
20 crunch
20 reserve tabletop/toe taps
20 crunch
20 reserve table top/toe taps
20 right side setups
20 left side setups
15 full sit-up punch (boxers)

Homework
15 American hammers
15 single leg stretch
30 Fred mercury’s

COT:
Step away when you need too.