Date: 2024-09-24
AO: atlantis
Q: B-String
PAX: Hammerhead, Infinity, Smokee, Windtalker, True North, Deflator, Forceps FNGs: None
COUNT: 8
WARMUP
SSH, Frwrd Arm Circles, Bckwrd Arm Circles, Cherry Pickers, Imperial Walkers, Wiley Mays Hays
THE THANG
Mosey to the stone pit and select a big stone
Mosey with stone to SE stairs of Nats Stadium
Stones, Stair, and Nickles and Dimes (x2)
– Lunge with stone every 2 steps to first landing
– OHP x 10 ( x 5 on round 2 )
– Lunge with stone every 2 steps to 2nd landing
– Burpees x 5 ( x 10 on round 10 )
– Lunge with stone every 2 steps to top landing
– OHP x 10 ( x 5 on round 2 )
– Carry stone to ground
Mosey with stones back to stone pit. Do 2 sets of:
– Bent over rows with stone x 20
– Single leg glute bridge x 10
Drop Stones and mosey to pier (x2). Do 2 sets of:
– Dragon flag x 10
– Derkins x 12
– Urkins x 15
– Air Squats x 15
Mosey to flag
– Rope climbers x 15
– Freddie Mercuries x 15
– Crunchy Frogs x 10
– Mountain Climbers x 15
– Stretches
ANNOUNCEMENTS
Planning a post-workout coffee sometime in October.
COT
Part of the process of maturing is learning to give people things that we don’t necessarily owe them. Whether it’s extending grace where there’s an offense or bearing burdens that aren’t yours by rights, we make ourselves better husbands, fathers, and men by taking responsibility for the actions of others and using that as an opportunity to lift them up.
Tags: atlantis, Hammerhead, Infinity, Smokee, Windtalker, True North, Deflator, Forceps
F3 The Capital 