Category: Uncategorized

Date: 2025-05-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Tiger Lilly, Tom Cox, Low key, Baguette, Groundskeeper, RA, Promoter FNGs: None
COUNT: 7
WARMUP:
Mosey
Bear crawl dry docks
High knees
Mountain climbers
SSH
Merkins
Body squats

THE THANG:
8 Skip ups per leg
Low shuffle half way
8 jump thrusters
Low shuffle back
15 SC thrusters with coupon
Lunge walk half way
8 low thrusters
Lunge walk back
20 SC coupon squats

Mosey
60 second wall sit

60 second Al gore
Broad jump half way
60 second Al gore
Broad jump half way
10 Hamstring extensions per leg
Bear crawl half way
15 Drydock leg raises per leg
Crawl bear back
20 SC arm raise coupon squats

Mosey
60 sec wall sit

50 SC Double calf raise WC
20 shin raise (back against wall)

MARY:
FM
LBC
Captain thors
30 sec Low plank
Spider-Man’s
Heels to heaven
Box cutter

ANNOUNCEMENTS:
Convergence June 7

COT:

Tags: potomac-rising, Tiger Lilly, Tom Cox, Low key, Baguette, Groundskeeper, RA, Promoter

Date: 2025-05-03
AO: freestate
Q: Baguette , Deagle
PAX: F3 Scabby, CashOnly, Winston, Bluto, Moonman
FNGs: None
COUNT: 7
WARMUP:
Do what I do
THE THANG:
Catch me.
MARY:
Till you barf.
ANNOUNCEMENTS:
COT:

Tags: freestate, F3 Scabby, CashOnly, Winston, Bluto, Moonman

Date: 2025-05-02
AO: potomac-rising
Q: Baguette
PAX: Promoter, RA, FIFA (F3 The Capital), Groundskeeper
FNGs: None
COUNT: 5
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Mountain Climbers x 25 IC
• Arm Circles 25 IC FWD & BWD
• Michael Phelps x 25 IC
• Wille Mayes Hayes OYO
THE THANG:
• Mobility: ankle –> knee to wall with coupon on knee 3 way 15 IC • Strength x3:
• Elevated foot holding coupon guy heel raise x15 IC Each Leg • Controlled Step down x10 IC Each Leg
• Inclined calf raise 4s eccentric x12 each leg
• Mosey the school
MARY:
• Halfway penguins x 20 IC
• American hammers x20 IC
• Outlaws x 15 IC
• LBCs x 20 IC
• Dying Cockroach x 20 IC
• Little Mermaid x 10 each side IC
ANNOUNCEMENTS:
COT: “Real eyes, realize real lies.”

Tags: potomac-rising, Promoter, RA, FIFA (F3 The Capital), Groundskeeper

Date: 2025-04-27
AO: potomac-rising
Q: Baguette
PAX: Cialis (F3 the Capital), Nutella, Nugget, Head-Shot
FNGs: 3 Nutella, Nugget, Head-Shot
COUNT: 5
WARMUP:
THE THANG:
4 corners – basketball court
MARY:
ANNOUNCEMENTS: Next week there will be coffee and donuts!
COT:

Tags: potomac-rising, Cialis (F3 the Capital), Nutella, Nugget, Head-Shot

Date: 2025-05-08
AO: hoya-paxa
Q: Hobbyhorse
PAX: Trademark, Daaa Auditor, Legacy, Tabasco
FNGs: None
COUNT: 5
WARMUP: ssh, iw, hb, wind, wmh, rve, Phelps, burpee, dd
THE THANG: jog to exorcist stairs. Exercise along the way. 4 rounds up and down stairs. Exercise. Get lost. Get back to start MARY: lbc, flutter
ANNOUNCEMENTS: convergence, murph, bone.
COT: try to see through to the other side of challenges.

Tags: hoya-paxa, Trademark, Daaa Auditor, Legacy, Tabasco