DATE: 2022-04-12
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, True North
FNGs: The One and Only Agefull “Dick Clark” (out of town guest from Princeton NJ) COUNT: 5
Warmup Circle:
15 Side Straddle Hop Squares
15 Cherry Pickers
15 Hillbilly Walkers
15 Don Quixotes
15 Wille Mays Hayes
15 Trunk Twists
15 Alternating Lunges
15 Sideways Slouches
–The Thang–
Ammo Can Muscles:
45 secs — 26# Lifts , 15s rest
45 secs — 14# squat punch outs, 15s rest
45 secs — 40# dead lifts, 15s rest
45 secs — Boardwalk Derkins
**Rest of Pax: (while waiting) 9x merkins, 9x mtn climbers, 9x donkey kicks, 9x reverse mtn climbers, 9x legs to the sky
Ammo Can Movements:
1. 100yd 14# LungeWalk (Can held high)
2. 100yd 26# Agility ZigZag (alt your hands)
3. 200yd sprint (with or w/o the 14# while sprinting)
4. 75yd Bear Crawl
Windsprints (while waiting)
WATERFRONT MOSEY WHILE ROTATING THE COUPON PAYLOAD (AROUND THE PAX)
*No time for Mary
ANNOUNCEMENTS: Crystal City Earth Day Cleanup (8 to 10? morning of Saturday 4.23)
COT: Slava Ukrayin!
F3 The Capital 