atlantis Iron Mikes

Date: 2024-04-30
AO: atlantis
Q: True North
PAX: Deflator, Hammerhead, Bratwurst, Forceps, Gherkin, B-String, Windtalker, Smokee, True North FNGs: None
COUNT: 9
WARMUP: stretches from top down (neck, arm circles, trunk twists, Michael Phelps, sit and reach, hurdler stretch, butterfly)
THE THANG: mosey to stadium in Indian run (3 squats before sprint). At steps, start with 1 mike tyson pushup then run to top of the steps and do 21 4-count american hammers. Each cycle goes +2/-2 of each until 21 mike tysons and 1 american hammer. Indian Run back with 3 box jumps before the sprint.
MARY: around the horn 10-20 reps of pax selected exercises involving the benches (situps with negative extensions, reverse situps, jump ups, dips, derkins, underhand grab merkins, shoulder taps, bulgarian squats, etc.) ANNOUNCEMENTS: read nano’s post on the main slack with announcements
COT: thinking about life without deadlines, we recognize that life in the world will always have some. But the most important things – including your relationship with your Creator and your vocation – typically don’t come with deadlines. Fight to keep urgency from dictating your priorities.

Tags: atlantis, Deflator, Hammerhead, Bratwurst, Forceps, Gherkin, B-String, Windtalker, Smokee, True North