DATE: 2023-05-30
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Deflator, Bratwurst, Rogue
FNGs: FNG – Dave – “Ladies’ Man”
COUNT: 6
WARMUP: 15 Good Mornings
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 Shuffle-shuffle touches
THE THANG: @Delta Pier – Team WOD consisting of Team Tandem Pushups n Bear Crawls. Then Rip Rap Lunge Walks, Derkins and High Knees.
Thang #2: Team Tabata 20s/10s with Air Squats / Stair Climbs & Box Jumps / Vee Ups (8 rnds apiece)
Traffic Light “Legs” (*On full display for commuters, even got some catcalls ,-): – Air Squats
MARY: Mtn Climber sequence (giant climbers – knees2elbows – kneecap taps)
ANNOUNCEMENTS: meeting tonight 5.30 for Dads Camp (this is an exercise in Fraternity not a camp to teach Fatherhood!)
COT: Q-topics: Leadership; inspire others to accomplish hard things they would never want to do.
F3 The Capital 