Date: 2024-04-23
AO: atlantis
Q: Hammerhead
PAX: Infinity, Deflator
FNGs: None
COUNT: 3
WARMUP:
THE THANG: “Returning to our Neglected Core”
16 exercises:
(30 secs on 10 secs off)
–with elevated legs–
–and using Rocks for Dumbbells–
Alternating DB Should Press
Alternating DB T-Clap Raises
Crunch Hold
Scissor Kics w/DB straight-arm hold
Skull Crushers (triceps)
Pike Hold
Leg & Arm Raises
Flutters with Hand Claps
Chest Press
Flyes
Hollow Body Situps
Rump Raises
Flutters with Dumbbells
*Recumbent Hands to Knees
*Rope Climbs
*Ins & Outs
*saved for Mary at village Green
Mosey back to boardwalk
Big Rock Bench Press x 55
Big Rock Curls x 25
MARY: Recumbent Hands to Knees
Rope Climbs
Ins & Outs
ANNOUNCEMENTS: Bone-a-Thon 26 May …see message on atlantis from Nano
COT: The Parable of the Sower, the Seeds and the Tares (taken from the Gospel not the 80s fiction novel) SEEDS nevertheless “take root” among Weeds…like our Faith Other important takeaways from this beautiful portait–
1. Be present and engaged with the world (landscape is always changing)
2. Be tolerant (is not our job to root out evil) but also be steadfast in your faith and principles (amid the weeds)
3. Be ready for the harvest (ply your skills…do not forget to stay sharp…do not neglect your own value that you bring to the world)
Tags: atlantis, Infinity, Deflator
F3 The Capital 