Date: 2025-05-06
AO: atlantis
Q: Forceps
PAX: Forceps, Smokee, Deflator, O’Captain, Hammerhead, Infinity, Hammer FNGs: None
COUNT: 7
EC – Forceps, Hammer and Nibblet
GM, WMH, Cherry pickers, SSH, Frankensteins monster,
Mosey around the park
8 HIMs – Forceps, Hammer, Hammerhead, Smokey, Deflator, Infinity, o’Captain, Nibblet (Downrange from Chapel Hill)
WARMUP
Hill Billies
Imperial Walkers
Good mornings -SC way
Willy Maze Haze
SSH
Arm circles
Cherry pickers
THE THANG
Mosey 1/4 mile to rock pile for 30 min of rocks
Grab a large rock and two small
Rotate left around the circle between each exercise
3 sets in cadence to 10 of the following
Curls for the Girls
Tricep overhead extension
Rut rows
Bus Drivers
Trunk twists
Wonder Bras
Ground Pounders
Rock hug/overhead squats
Switch to small rocks – 3 sets of 10 in cadence. Rotate between exercises
Flys
Tricep extensions
Nipplers
Rock arm circles
Raise the roof
Squats 2 sets 10
Mosey to under bridge
On your six rapid fire abs – 2 sets
MARY
WWII on my ups x 10
Heal taps in cadence to 10
Box cutters in cadence to 10
LSF in cadence to 10
Freddie Mercuries in cadence to 10
LBCs in cadence to 10
ANNOUNCEMENTS: Memorial Day Murph,
Talks of starting a challenge for T/TH ECs
Look for Atlantis Black Ops on Fridays at 6AM
COT: YOU WERE MADE FOR THE BATILE
What if every challenge you’re facing right now isn’t actually a setback? The pressure at work, the financial strain, the struggles, the loneliness-insert the obstacle in front of you-they aren’t setbacks. They re battlefields, and they re not there to break you; they re there to shape you. David didn’t become a king because of the comfort and privilege of the palace.
His kingship was forged in fields and caves, on the run, swinging slingshots at giants, dodging spears from jealous kings, wrestling his struggles, and accepting his failures. Every challenge that David faced was a battle he was created to fight. AND JUST AS DAVID’S BATTLES SHAPED HIM…YOUR BATTLES ARE SHAPING YOU.
We’re living in a time where men are burnt out, unfulfilled, discouraged, and suffering in the silence of isolation. What you’re walking through may be warfare rather than weakness. You’re in the middle of something meaningful, that matters, and will end in a legacy that ripples throughout generations.
There are really good men out there navigating really hard things, completely unaware of the eternal implications that each challenge has.
Tags: atlantis, Forceps, Smokee, Deflator, O’Captain, Hammerhead, Infinity, Hammer
F3 The Capital 