atlantis Slow and steady

Date: 2025-04-08
AO: atlantis
Q: Hammer
PAX: Hammerhead, Gherkin, Quip, Hammer
FNGs: None
COUNT: 4
WARMUP:
knee and ankle rotations
I’s, Y’s and T’s
Don Quixotes
Cherry pickers
Air squats
SSH
Mosey

THE THANG: AMRAP (we did 5)
10 burpees
10 slow durkins
10 slow step-downs (foot taps – does not land – at the bottom of the rep) 10 bear-box (6 paces forward, lateral, backwards, lateral)
MARY:
Seated ab circle (1 min each direction)
American twists
Donkey kicks
Dead cockroach
Starfish crunch
Bent leg plank

ANNOUNCEMENTS: Murphy: May 26(?) George Mason
Convergence: June, Theodore Roosevelt Island

Tags: atlantis, Hammerhead, Gherkin, Quip, Hammer