45

Date: 2026-07-15
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Cookies, 120, Townie, The Situation, Promoter, Baguette, FIFA (F3 The Capital), John Kluge FNGs: None
COUNT: 8
WARMUP:
2 45 sec laps of follow me
45 SSH
22.5 WMH L
22.5 WMH R

THE THANG:
45 curls
22.5 side bend R
22.5 side bend L
2 45 sec laps of follow me
45 shoulder press
22.5 reverse lunges R
22.5 reverse lunge L
2 45 sec laps of follow me
45 shoulder taps
22.5 coupon twist R
22.5 coupon twist L
2 45 sec laps of follow me
45 squats
22.5 lat rows R
22.5 lat rows L
2 45 sec laps of follow me
45 taint scrapers
22.5 peter Parker’s R
22.5 Peter Parker’s L
2 45 sec laps of follow me
45 Romanian dead lifts
22.5 side plank R
22.5 side plank L
2 45 sec laps of follow me
45 skull crushers
22.5 skip ups R
22.5 skip ups L
2 45 sec laps of follow me
4+5 blockies
4+5 squat jumps
4+5 rainbows
2 45 sec laps of follow me

MARY:
45 SC LBCs
45 SC Penguins
4+5 Freddie Merkuys IC
4+5 American hammer IC
45 sec plank Orama

ANNOUNCEMENTS:
Ruck n float
Beers and beat down Thurs night at Glen echo

COT:
Time is the only constant. Enjoy it boys!