atlantis 12x @ 12F

Date: 2025-01-21
AO: atlantis
Q: True North
PAX: Hammer, Hammerhead, Infinity, Deflator
FNGs: None
COUNT: 5
WARMUP: high knees, arm circles, hillbillies, cherry pickers, willy mays hayes
THE THANG: 12 exercises with a transition every 40 seconds. Workout at Salt Line boardwalk then Canal Park, with Indian run variations and lunges/burpees in between. 1-side straddle hops
2-wall sits
3-shoulder tap merkins
4-crunches
5-step ups
6-squats
7-dips
8-low plank
9-high knees
10-lunges
11-worlds greatest stretch
12-side plank
MARY: at picnic tables, negative situps, derkins, flutter kicks ANNOUNCEMENTS: challenge yourself to post more during the arctic blast
COT: Just like the 7min workout this was based on, incremental progress over time is unstoppable. https://www.washingtonpost.com/wellness/interactive/2025/7-minute-workout-science-original/?pwapi_token=eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJyZWFzb24iOiJnaWZ0IiwibmJmIjoxNzM3NDM1NjAwLCJpc3MiOiJzdWJzY3JpcHRpb25zIiwiZXhwIjoxNzM4ODE3OTk5LCJpYXQiOjE3Mzc0MzU2MDAsImp0aSI6ImM1ZTZhMmY3LTI4NjYtNGE1MS04MmM5LTc4MjM4MzIyZmJhNyIsInVybCI6Imh0dHBzOi8vd3d3Lndhc2hpbmd0b25wb3N0LmNvbS93ZWxsbmVzcy9pbnRlcmFjdGl2ZS8yMDI1LzctbWludXRlLXdvcmtvdXQtc2NpZW5jZS1vcmlnaW5hbC8ifQ.QM0SZbyKA9hIIacyAPQ7rpgI7xS5rownrnF2iVnynig&itid=gfta

Tags: atlantis, Hammer, Hammerhead, Infinity, Deflator