AO: Atlantis
QIC: Infinity
The PAX: Grease Monkey, Deflator, Hammer Head (FNG), and Bratwurst (FNG).
WarmUp: Don Quixotes, Copperhead Squats, Michael Phelps, Merkins, Mountain Climbers
The Thang: EMOM Bear Crawls and Jacob’s Ladder
Run to the Nationals Stadium south stairs, EMOM Bear Crawls for 1 minute, starting with bear crawls.
Jacob’s Ladder: burpees at top and squats at bottom, add to seven each time.
Indian Run back to AO
Two rounds of the following:
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CDDs
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Reverse Lunge-get-ups
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Reverse Merkins
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Squats
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Reverse Plank hokd
Mary: LBCs, Nolan Ryan, American Hammers, Flutter Kicks, and Australian Snow Angels.
Announcements: Welcome (back) to Atlantis! We will be holding sunrise workouts every Tuesday at 0600. Grease Monkey agreed to Q next time.
CoT:
“If life knocks you down, try to land on your back. Because if you can look up, you can get up. And if you get up, you can stand up. And if you stand up, you can fight for your dream once again. You have something special. You have GREATNESS within you!” – Les Brown
F3 The Capital 