Date: 2024-08-13
AO: atlantis
Q: B-String
PAX: Deflator, Smokee, Horshack, True North
FNGs: None
COUNT: 5
WARMUP
– SSH
– Frwrd Arm Circles
– Bckwrd Arm Circles
– Cherry Pickers
– Imperial Walkers
– Wiley Mays Hays
THE THANG
Mosey to the Stone Pit and select your Stone
Mosey with Stone to SE stairs of Nats Stadium
Stairs of Sisyphus (x3)
– Standing Circle of Stones (8 in each direction)
– Lunge with Stone every 2 steps to first landing
– OHP x15
– Lunge with Stone every 2 steps to 2nd landing
– Curls x 15
– Lunge with Stone every 2 steps to top landing
– Lying Pull Over r X ~15
– Carry stone to 2nd landing
– Derkins (feet on 2nd step) x ~10
– Carry stone to 1st landing
– Derkins (feet on 1st step) x ~10
– Carry stone to ground
– Merkins x ~10
Mosey with Stones back to Stone Pit
– Bent over rows with Stones x 20
Drop Stones and mosey back to AO
MARY
– Crunchy frogs
– Rope climbers
– Windshield Wipers
– Stretches
ANNOUNCEMENTS
>From Horshack- 911 Stair Climb: Parking will be available along Constitution Ave. Pre-climb ruck starting at Columbia Island Marina. Post-climb breakfast at the same location.
COT
The small things you do every single day is your life. Large events can change the course of a life, but the daily routine is what is formative. Don’t lose sight of that while you’re in a season of waiting.
Tags: atlantis, Deflator, Smokee, Horshack, True North
F3 The Capital 