Potomac Rising

Date: 2026-06-10
AO: Potomac Rising
Q: Cookies ,
PAX: FIFA (F3 The Capital), 120, The Situation, Cookies, Promoter, Horshack, El Duble, Takeout FNGs: 1 Takeout
COUNT: 8
WARMUP:
SSH x20 IC
Imperial Walkers x10 IC
Arm Circles x10 each way IC
Cherry Pickers x10 IC
Downward Dog Pedal x30 sec
Plank Shoulder Taps x10 IC
THE THANG:
Block A
3 rounds
15 Merkins
20 Plank Jacks
15 Carolina Dry Docks
20 Big Boy Sit-ups
Easy mosey around parking lot (2x) after each round.

Block B
4 stations, 45 sec work / 15 sec rotate, 4 rounds.
1. Hand-release merkins
2. Overhead press / dry docks
3. Plank up-downs
4. American hammers

Easy lap after each full round.
Block C — Partner Push Ladder:
Partner up. One works, one planks.
100 Merkins
100 LBCs
50 Carolina Dry Docks
Shared reps. Plank when done.
MARY: Skipped
ANNOUNCEMENTS: FNG Matt Walsh was named Takeout.
COT: Good effort guys! Hope your shoulders/chest feel better than mine.