Backblasts

Date: 2025-06-11
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Low key
FNGs: None
COUNT: 3
WARMUP:
Mosey
Bear crawl dry docks to 8 max
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
mosey
10 Captain Thor

MARY:
Not today!

ANNOUNCEMENTS:
Convergence this Saturday
Pickleball immediately following this workout

COT:
It means a lot to me that you guys continued to meet in the gloom while I was out for 2 weeks. Thank you!

Tags: potomac-rising, Promoter, Low key

Date: 2025-06-11
AO: compound
Q: Booking
PAX: Hightower, 2 percent, Corkscrew (F3 The Capital), Popeyes, Ashe, Big Bird, Cactus, Sunny, Skidoos FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, LBAC, CP, DD, WGS, CC
THE THANG:
Fellowship lap

10 Blockies
20 OH Press
30 Curls
40 Coupon Squats
50 Coupon Calf Raises

Mosey to Mosaic Green for 2 rounds of
20 Dips
20 Derkins
20 Step ups
20 WW 1
20 Freddy Mercuries

Mosey back to the field for Dora- one partner runs width of field while other partner does: 100 Atlas Shrugs
150 Chest Press
150 Swings

MARY: Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon in 351 days
COT: Take a minute to reflect on one thing you can do more of in the coming day and one thing you can do less of in the coming day, whether its personal, with your family or your job.

Tags: compound, Hightower, 2 percent, Corkscrew (F3 The Capital), Popeyes, Ashe, Big Bird, Cactus, Sunny, Skidoos

Date: 2025-06-11
AO: potomac-rising
Q: RA
PAX: William Savage, Sherpa, Baguette, Tiger Lilly, Promoter, FIFA (F3 The Capital), Groundskeeper, ShamWow, Low key, Pothole FNGs: None
COUNT: 11
WARMUP:
20 Side straddle hops IC
15 Imperial walkers IC
10 Arm circles IC
10 Apollo Onos (Lateral step with arm swings) IC
20 Mountain climbers IC
Mosey

THE THANG:
Round 1: the 10-9-8 Series (10 of each, then 9, then 8)
Merkins
Curls
Bent-over rows on the wall (plank)

Round 2: the 7-6-5-4 Series
Overhead press
Tricep dip
Skull crusher

Round 3: 3-2-1 Series
Farmer’s carry
Concrete Block Shrugs with hold during 1-2-3
Bear crawl

MARY:
Ladder down from 10 to 7, each IC
LBCs
Dying Cockroaches
Penguins
Flutter Kicks

COT:
My final F3 here as I move this weekend. Used this COT to thank this great group of guys and encourage that final ‘F’, a God who has come down to know us. He is the reason I’m not a “sad clown” today.

Tags: potomac-rising, William Savage, Sherpa, Baguette, Tiger Lilly, Promoter, FIFA (F3 The Capital), Groundskeeper, ShamWow, Low key, Pothole

Date: 2025-06-11
AO: horizon-ao
Q: SPINAL TAP
PAX: Magoo, Old Bay, Purple Rain, Attache’, Kodiak, sticks, Kombucha FNGs: None
COUNT: 8

WARMUP: Frankenstein, Cherry picker, SSH, WMH, Tai Fighters, Up/Down Dog, Worlds Greatest, childs pose THE THANG: Run the Hill:
burpees, Danny Hurley, Toy Soldier, wide grip merkin, curtsey squat, dips, round the world merkin, mountain Climbers MARY: “I got my mind set on you”
ANNOUNCEMENTS: Kodiak birthday Q Friday, Magoo kayaking Grand Canyon in August COT: Chat GPT

Tags: horizon-ao, Magoo, Old Bay, Purple Rain, Attache’, Kodiak, sticks, Kombucha

Date: 2025-06-11
AO: ignite
Q: Kodak
PAX: Enron, Kodak, Goldfish, Legacy, meister, Flat Tire, Gandalf, Popeye, Stonehenge FNGs: None
COUNT: 9
WARMUP: SSH, IWs, HBs, WMHs, RVEs, Down Dog (oyo), runners stretch into Worlds Greatest, Cobra Kai

THE THANG: PAX formed teams of 2 for DORA – 1 PAX performs first exercise as the timer while the other PAX performs AMRAP of second exercise, alternate sets until total is reached followed by a fellowship lap Round 1: 100 burpees (sets of 10); coupon squats
Round 2: 100 skull crushers (sets of 10); calf raises
Round 3: 100 merkins (sets of 10); LBCs
Round 4: 150 coupon curls (sets of 15); overhead coupon press

MARY: Plankapalooza: High Plank – hold for 1min then Toy Soldiers IC; Side Plank – hold for 30sec then Nolan Ryans; Back Plank – hold for 1min; Side Plank – hold for 30sec then Nolan Ryans; High Plank – hold for 1min then Toy Soldiers IC

ANNOUNCEMENTS: Next week is collection for Columbia’s food pantry, Enron will be mountain biking around Wakefield Park – reach for details if interested, Ruck-n-Float in July, 9/11 Stair Climb talk to Legacy if interested in helping Q

COT: Today is the last day of school for FCPS, reminder to take advantage of the limited time we have with our kids, and others in our lives, and make lasting memories.

Tags: ignite, Enron, Kodak, Goldfish, Legacy, meister, Flat Tire, Gandalf, Popeye, Stonehenge