Date: 2024-09-10
AO: atlantis
Q: True North
PAX: Deflator, Bone, Windtalker, Smokee, B-String, Hammerhead, MiniME FNGs: None
COUNT: 8
all (most) exercises in 9 reps/11 reps as pre-9/11 stair climb warmup
WARMUP: seal claps/SSH; don quixote/willy mays hayes; cherry pickers/michael phelps; hip rotation/knee rotation THE THANG: 2 min running/dynamic stretching between each:
1. merkins/worlds greatest stretch
2. squats/monkey humpers
3. burpees/basic burpees
4. flutter kicks/freddy mercuries
5. dips/erkins
6. divebombers/mountain climbers
7. hip thrusts/WW2 situps
8. plank jacks/dolphin hops
9. high plank/low plank with leg/arm raise
10. australian snow angels/perfect merkins
ANNOUNCEMENTS: 9/11 stair climb in a day
COT: keep in mind a proper focus on work and leisure, especially with the 2.0s.
Tags: atlantis, Deflator, Bone, Windtalker, Smokee, B-String, Hammerhead, MiniME
F3 The Capital 