Date: 2023-08-08
AO: atlantis
Q: Hammerhead
PAX: Boomer, Deflator, Infinity, Bratwurst, True North, downranger from san antonio, @Breaststroke, , Clifton named @Twister FNGs: 1 Clifton named @Twister
COUNT: 8
WARMUP:
Good Mornings
Side Straddle Hops
Cherry Pickers
Michael Phelps
Don Quixotes
Elbow Pulls
Alternating Lunges
Arms across the Chest
Shuffle-shuffle touches
THE THANG:
Mosey down to swift boat
swiftboat inspired 19s/42s
19 Merkins
42 Air Squats
19 Dips
42 Plank Jacks
19 Carolina Dry Docks
42 Wall elbow fulcrums
19 Derkins
42 Flutterkicks
Wheelbarrow carries along the wharf:
(Pax forms up in pairs of two, alternate the wheelbarrower)
plyometric trot along the wharf:
(Mosey, High Knee, Buttkickers, Broadjumps)
MARY:
Windshield Wipers (in chaingang)
ANNOUNCEMENTS:
9/11 WOD 0500 that Monday at Lincoln Memorial Steps
COT:
Give a Navy Sailor a pat on the back for the role they fulfill in the nuclear deterrence triad
F3 The Capital 