The 801

Date: 2026-08-26
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: 120, Townie, Cookies, Dash-O, Promoter, FIFA (F3 The Capital), Jimmy Maiarana, Jacob Hedges, Nancy Lopez FNGs: None
COUNT: 9
WARMUP:
20 SSH IC
10 merkins SC OMQ
LBAC F/R IC
MP OYO
Arm stretch OYO
Windmill IC
WMH OYO

THE THANG:
The 801

Repeat 4x

25 reps:
Irkins
Curls
OH press
Squat
Row
Skull crusher
Holy flutter kick
Wat hammer

School lap

MARY:
25 Peter Parker’s SC OMQ
10 BBS SC OMQ

ANNOUNCEMENTS:
9/11 stair climb signup and clown car
Ironpax begins one week from today. Signup if you want track scores

COT:
RIP colony grille