Potomac Rising

Date: 2026-07-29
AO: Potomac Rising
Q: Cookies ,
PAX: The Situation, FIFA (F3 The Capital), 120, Baguette, Cookies FNGs: None
COUNT: 5
WARMUP:
– Side Straddle Hops x25 IC
– Alternating Hip-Flexor Stretch x10 — slow three-count, then switch legs – Downward-Dog Calf Pedals x10
– Knee Huggers with Calf Raise x10
– Michael Phelps
THE THANG:
Block 1 — Coupon Dora
Two teams: one team of three and one team of two. One partner worked while the other moseyed the short loop, then swapped. The three-man team rotated two working and one moseying, using the lower of the two working rep counts. – 100 Burpees
– 200 Curls for the Girls
– 300 Coupon Squats
Block 2 — Clock Stations
Two stations at opposite ends of the loop. Mosey between stations—no sprints. – Round 1: 10 Blockees at 6:00 / 20 LBCs at 12:00
– Round 2: 5 Blockees at 6:00 / 10 LBCs at 12:00
– Round 3: 20 Curls at 6:00 / 20 Freddie Mercuries at 12:00
– Round 4: 10 Curls at 6:00 / 10 Freddie Mercuries at 12:00
Ran out of time before Block 3.
MARY:
– Ruh Rohs x20
– Coupon LBCs x25
– Flutter Kicks with coupon overhead x20
– Front Leaning Rest — 30 seconds
ANNOUNCEMENTS:
– Ruck N’ Float — Saturday, August 1
– No other announcements
COT:
N/A