atlantis Be Prepared

Date: 2025-05-20
AO: atlantis
Q: Hammer
PAX: SeaCow, Hammerhead, Side-out
FNGs: 1 Side-out
COUNT: 4
WARMUP: SSH, Don Q, Little arm circles, good mornings, Down dog World’s greatest stretch, THE THANG: Mosey to Canal Park
Dips (20), durkins (20), step-downs (20)
Mosey to Garfield Park
15 pullups
4 Suicides (20 pushups in between sets)
Pullups to failure
Mosey to Canal Park
Dips (25), urkins (20), step-downs (20), durkins (15?)
Indian run to Nationals Park and up the bridge
MARY:
Reverse crunches (15), in-and-outs (20), plankorama (50 secs total), hollow body (20 count)

ANNOUNCEMENTS: Murphy, Convergence

COT: You never know when life is going to need you to lead. Be prepared.

Tags: atlantis, SeaCow, Hammerhead, Side-out