IPC week 2

Date: 2026-09-16
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Cookies, Breadsticks, Jacob Hedges, Promoter, Inspector, FIFA (F3 The Capital), Townie, The Situation FNGs: None
COUNT: 8
WARMUP:
SSH
IW
Squat
MP
Trunk Twist
WMH
CP

THE THANG:
100 yard run
12 Bonnie’s
100 yrd Bernie
12 HR muricans
25 yrd bear crawl
12 WW1
25 yrd crawl bear
12 burpees

Repeat but add 12 to each exercise in each subsequent round

MARY:
Fuck that

ANNOUNCEMENTS:
Thanks to Promoter for getting to the AO early this morning and setting up the course!

Thirsty 3rd Thurs at Irish Inn in Glen Echo tomorrow at 6p – joining forces with the Bethesda AO

Next CSAUP is the grunt on Sat of veterans day

Final week of IPC will be Sat Oct 3rd convergence, location and time TBD

COT:
Taps for 120 who was out today for family matters