Date: 2026-10-07
AO: Potomac Rising
Q: Promoter ,
PAX: Baguette, The Situation, Cookies, Promoter, FIFA (F3 The Capital), Breadsticks, Townie, 120, Splash FNGs:
COUNT: 9
Warmup:
20c SSH
One length skipping high knees
20s Squats
One length side shuffle
15s YW’s
One length butt kickers
15c Michael Phelps
One length side shuffle oppo
Stretch your dignity
Thang:
Form groups with two coupons at either end (4 per group)
4x each:
3 reps max effort deadlift
One sprint
4x each:
3 reps max effort bent over row
One sprint
4x each:
3 reps max effort high pulls
One sprint
4x each:
3 reps max effort squat
One sprint
Bodyweight plyos (4 rounds);
5 hand release Merkins
4 Apolo Ohnos
5 jump squats
One sprint
Mary:
Standing wood cutters 8 each side; pause between reps
In and outs 10c
American Hammer 10c
Side oblique crunch 10s each side
Waiters 10s
High plank pull throughs 10c
COT: It’s OK to make a change, even if you aren’t settled yet on what it means for who you are
Announcements: Halloween costume fun run Friday 10/30 at Rec League; Third Annual Kronisch football game either Friday or Saturday of Thanksgiving weekend.
