Potomac Rising

Date: 2026-05-27
AO: Potomac Rising
Q: Cookies ,
PAX: Baguette, FIFA (F3 The Capital), Promoter, Cookies
FNGs: None
COUNT: 4
WARMUP:
Mosey a lap, SSH, arm circles, Imperial Walkers,
then loose shadowboxing to get the body warm.

THE THANG:
“The Fight Card.” 5 rounds, each ~3 min:
1 min boxing combo – 1 min sprint at 70% – 1 min strength.
Combos built each round: jab-cross, hooks, uppercuts,
jab-cross-hook, then freestyle. Strength minutes mixed
merkins, goblet squats, burpees, curl-to-press.
Light DBs for the punching, heavier for the lifts.

MARY:
Flutter kicks, Russian twists, plank, LBCs