Anaheim Scramble

Date: 2026-08-12
AO: Potomac Rising
Q: Promoter ,
PAX: FIFA (F3 The Capital), Promoter, Cookies, Baguette, Dash-O, Pillow Talk, Takeout, Nemo FNGs: 1 Nemo
COUNT: 8
Warmup:
20c SSH
10c Imperial Walker Squats
10c Michael Phelps
10c Trunk Twists
10c Mountain Climbe4s
10c Plank Jacks
8 slow c Willie Mays Hayes

Thang:
4x
10s Tyson Merkins
10s Carolina Drydocks
One sprint after fourth round

3 minute AMRAP:
8s Taint Scrapers
8s Squats
8s Curls
8s Standing Skull Crushers
One sprint after the round

4x:
10s each side Bent Over Row
10s Front Raise (two arms forward)
One sprint after fourth round

3 minute AMRAP:
8s Block Press
8s Pullovers
8s Pickle Pushers
One sprint after the round

Finisher EMOM for 7 minutes:
5s Tyson Merkins
5s Bodyweight Squats
5c SSH

Mary:
20s Big Boy Situps
10c Freddie Mercury
10s Toes to Heaven
10s Reverse Crunch
20c Penguins
10s Side crunch each side
Plank o rama

ANNOUNCEMENTS: 9/11 stair climb coming up; doing IronPax in September

COT: Appreciate the moments you have with your kids and parents, as they don’t last forever.