atlantis HH’s on the Spot Q

Date: 2025-05-27
AO: atlantis
Q: Hammerhead , Infinity
PAX: SeaCow, Hammer
FNGs: None
COUNT: 4
WARMUP: FSHs, DQs, WMHs, GGs, GMs, MPs 12ea or 15ea

THE THANG: Fartlett Run to Fred Douglass Bridge …along the way , Karaokes, Sidesteps, High Knees, ButtKickers, YellowBench HopHopStepUps, 15x M
Derkins, 15 Erkins, 15x Merkins, …then Took to The Bridge and at First Peninsula, hit: 8x Pistols ea Leg
30 SpiderMan Squats
20 Walking Lunge
30 Box Jumps
30 Rev Lunge
Next Peninsula:
20 Mike Tyson Pushups
30 4-ct Reverse Mtn Climbers
20 Straight or Bent Leg Dips
25 Bulgarian Split Squats ea Leg

MARY: Down Dog Pilate Chops

ANNOUNCEMENTS: Sat. 6.7 convergence at TR Island at 7am, F3 The Capital versary

COT: Be at the ready. COME PREPARED (…And check the scheudle more diligently, Site Q!) Put workday Dilligence into practice for ths F3 Community.

Tags: atlantis, SeaCow, Hammer