Date: 2025-04-29
AO: atlantis
Q: Hammerhead , O’Captain
PAX: MacGruber – F3 Southsid3, Infinity, Forceps, Hammer, Hammerhead FNGs: None
COUNT: 7
WARMUP:
GMs (Good mornings)
DQ (windmills)
Imperial Walkers
Runners World Routine 1- 30s of Highknees–2- 30s of Buttkickers– 3- 30s of Jump in place
Fwd/Rev Shuffle Tap Tap from 3 pt stance
THE THANG: Mosey and Fartlek Run – Dips–Derkins–Erkins–CrunchyFrogs–Flutterkicks–6inHold–AirSquats–FwdLunge–RevLunge–Derkins–Merkins–Erkins–*Burpees–*BasicBurpees–*StairHops–BearCrawl-(*Repeat) MARY: LowPlank-HighPlank-MtnClimberVariations
ANNOUNCEMENTS: “Murph” Saturday 5.24 at GMU Track…F3-#TheCapital Anniversary Convergence and Saturday 6.6 “Hye Hye’s Impossible” (fundraising campaign)
COT: Men of Exellence…this is the version of ourselves that we want to be, for our families, for our circles of influence, and for greater society. LEAD ON!
Tags: atlantis, MacGruber – F3 Southsid3, Infinity, Forceps, Hammer, Hammerhead
F3 The Capital 