Potomac Rising

Date: 2026-06-24
AO: Potomac Rising
Q: 120 ,
PAX: 120, Cookies, Promoter, John Kluge, FIFA (F3 The Capital), The Situation, Townie FNGs: None
COUNT: 7
– Minutes)
Perform these bodyweight movements away from the coupons to get the blood flowingz. – Side-Straddle Hops (In cadence)
– Imperial Walkers (In cadence)
– Third-Grade Rockers (On your own)
– Little Baby Arm Circles (Forward and reverse)
–
🎲 The Main Event: Coupon & Dice (35 Minutes)
Designate one man to roll a single 6-sided die app before each round. The Pax performs 15 to 20 repetitionsof the corresponding coupon exercise, then carries or leaves their block to run a short lap before rolling again. – 1 = Chest: Block Press (Lying on back, pressing the coupon up) – 2 = Legs: Goblet Squats (Holding the coupon at chest height) – 3 = Core: Coupon Big Boy Sit-ups (Holding the coupon against the chest)
– 4 = Back & Shoulders: Overhead Press or Block-O-Rama (Pressing coupon overhead)
– 5 = Full Body: Coupon Burpees (Jump feet back, push up on the block, stand and lift block)
– 6 = Pax Choice: The man who rolled picks any F3 coupon exercise (e.g., Curls, Kettlebell swings) –
🧘‍♂️ Mary: The Core Finisher (5 Minutes)
Pass the dice around. Each man rolls once to determine how many reps of Coupon American Hammers the Pax will do (twisting the block side to side).
🤝 The Conclusion
Wrap up the workout in standard F3 tradition:
– Count-o-Rama
– Name-o-Rama
– Circle of Trust (COT)