atlantis Riverviews from 11th Street

Date: 2024-12-03
AO: atlantis
Q: Hammerhead
PAX: Hammer, Infinity, Deflator, Smokee, SAAS, Forceps
FNGs: None
COUNT: 7
WARMUP: CPs
FSHops
DQ
GMs
Snowboarders
Eye high kicks

THE THANG:
MOSEY over to http://11St.Br. in Indian Run
Sprint Jumps
Hop Squats
Soccer Ball Toe Taps
Single leg sprint squat Jumps
Dips
Derkiins
Erkins

MOSEY over to Yards Dock#1

Side Plank Fun

– Suzanne Summers
– Knees to Elbows
– Leg Lift
– K Plank

On your Six, good for the low back

w/Raised rump:

– Bridge
– Leg lift
– Hip Pulses keeping your six elevate

MARY:
Hip dips
Cross Climbers
Hillbilly Climbers
Kneetap Climbers

ANNOUNCEMENTS:
Will post

COT: 7 principles
Create vision.
1. FOCUS strategically: Set simple and specific GOALS. E g “reduce inspection cycle to 90 days for large systems. ” define cycle. Define system. Define large. Optimize resources.
2. PRIORITIZE program areas or initiatives that are RESOURCED 3. Clarify INTENT of each priority
4.DELEGATE
Lead.
5.Inspire TRUST
6. Be CONSISTENT
7. INVEST in learning

Tags: atlantis, Hammer, Infinity, Deflator, Smokee, SAAS, Forceps