DATE: 2022-04-29
AO: Atlantis
Q: Infinity
PAX: Hammerhead
FNGs: Shoeless (DRPAX)
COUNT: 3
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Grady Corns.
The Thang:
Run to the floating pier
7 Rounds of
– Merkin variation (straight, stagger, Peter Parker, HRR, Clapping, reverse, diamond)
– Squat/Lunge variation (Copperhead, Jumping, Infinity, Glute Bridge, Kicking Lunge, Hulk Smashers, Iron Blast, War Machine) – Bear Crawl/Crab Walk
Definitions
– Hulk Smashers (Rev. Lunges with same fist to ground as leg extended back) – Infinity Squats (Squat Jacks with palms extended out front at bottom of squat) – Iron Blast (Fwd Lunges with upright row (arms back in the bottom position))
– War Machines (Fwd lunges to each side with opposite fist to ground as leg extended fwd)
Run back to start
Mary: Superman holds and Captain Thors (1:4 ratio of Sit-ups to American Hammers)
CoT:
There are only 2 people in this world that you need to make proud. It’s not your mom. It’s not your dad. Not your wife. Not your kids. It’s the 8 year old version of you. And the 80 year old version of you. If those two people are happy with the way you lived your life, it means you did everything right.
F3 The Capital 